Warm Up: (5 MINS)
Lower body lift prep
Shoulder prep
REVIEW: Deadlift/Power Clean
Bar warm up
LIFT: 10 MIN EMOM 4 reps @ 45% 1RM (same as last cycle)
WORK: With a partner
10 rnds 1 min max reps each station, no rest btwn stations (40 MINS)
A) Squat cleans (alternate each rep)
Rx: 185/135 Rx2: 155/105 Rx3: any other weight but no lower than 95/75 otherwise use MBCL
B) Wallballs 20/14 to 10/9, sets of 15 each partner, one at a time
C) American KBS 55/35 sets of 15 each partner, one at a time
Rx2: Russian Rx3: less weight, russian
D) Unbroken DU's sets of 15, one partner at a time
Rx2: Unbroken DU Rx3: Broken or attempts
SILVERS: BENCH PRESS
WORK: 5 ROUNDS 1 min at each station with a partner (20 MIN WORKOUT)
A) Medball cleans
B) Wallballs
C) Kettlebell swings (russian)
D) Skipping singles or DU attempts
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