Warm up
Start with 250m row, then 2 rounds of:
5 box step ups per leg
10 alternating DB snatches
5 toes to bars
5 hang squat cleans (BB or KB)
Endurance
Every 75 sec, for 5 rounds, rotating through (~35 min total, excluding last rest):
12-16 toes to bars
10 single DB devil presses 50/35 lbs
4 squat cleans 165/110 lbs or 8 double KBs squat cleans 24/16 kg
10 burpees box jumps over 24/20 in
16/13 cal row
Rest
Scaling: Each movement should take 50-55 sec or less. Use the past 2 weeks to adjust. The goal is to make each movement a little more challenging than the level set the past 2 weeks, with about 3:1 work:rest ratio. Either use a slightly heavier load on cleans if using barbell, or 2 more reps if using KBs.
UES strength
Warm Up
2 Rounds
5/leg Low KB Cossack Squats
10/leg Goblet Reverse Lunges
15 Russian KB Swings
3/leg Single KB Romanian Deadlift
Warm-up sets - 6:00 mins to work up to 1 set percentage
Box Squats
Every 2:30 Mins for 10 Sets
3 Reps @ 88% 1RM Back Squat
Box Height: Hip crease is at parallel when at lowest in squat
Accessory
With a Partner | For Time
Share Total Reps | Break up as desired
10-8-6-4-2-1
Sandbag over the shoulder
20-16-12-8-4-2
Sandbag Squats