Warm up
Start with 20 burpees, then 2 rounds of:
10 alternating single arm DB thrusters
5 box step ups per leg
5 wall balls
10 hang squat cleans (BB or KB)
Endurance
36 min alternating EMOM (6 rounds):
10-14 toes to bars (choose a number, stick with it across all rounds)
8 single DB devil presses 50/35 lbs
4 squat cleans 155/105 lbs or 6 double KBs squat cleans 24/16 kg
8 burpees box jumps over 24/20 in
14 wall balls 20/14 lbs
Rest
Scaling: Each movement should take 45 sec or less. Adjust the set volume so that you can complete the toes-to bars in 2 sets or less. DB snatches should be UB and take ~35/40 sec. Wall balls must be UB, adjust weight and/or volume to get a challenging set.
UES strength
Warm Up
2 Rounds
5/leg Low KB Cossack Squats
10 Goblet Squats
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 8 Sets
5 Reps @ 80% 1RM Back Squat
Box Height: Hip crease is at parallel when at lowest in squat
Accessory
3 Sets
8/leg Double DB Farmer Front Foot Elevated Reverse Lunges (45lb plate) 2x50s/35s)
10 Barbell Good Mornings (45/35)
20 Glute Bridges (w/ Empty Barbell)
-Rest 1 minute between sets-