Warm Up
2 Rounds of:
- Bike x 30 seconds @ 90%
- RDL x 8 (PVC only)
- Dislocate x 8
- OH Squat x 8
Workout of the Day
A. 8 Sets:
- A1: Hang Clean (Mid thigh) + Front Squat – Rest 2 minutes between sets
B. Complete as many rounds and reps as possible in 10 minutes of:
- 1 Deadlift
- 1 Hang Power Clean
- 1 Front Squat
*Add 1 rep to each movement after completing each round
*You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs
C. 15 minutes SLIPS practice
GPP
A. 3 Sets:
- A1: SA KB Push Press x 6 – Right
- A2: SA KB Front Rack Carry x 50ft – Right
- A3: SA KB Push Press x 6 – Left
- A4: SA KB Front Rack Carry 50ft – Left
B. 3 Sets:
- B1: SA KB Deadlift x 6 – Right
- B2: SA KB Farmer Carry 100ft – Right
- B3: SA KB Deadlift x 6 – Left
- B4: SA KB Farmer Carry 100ft – Left
C. Complete as many rounds and reps as possible in 10 minutes of:
- DB Deadlift x 1
- DB Hang Power Clean x 1
- DB Front Squat x 1
- DB STO x 1
*Add 1 rep to each movement after completing each round
*Perform 5 Burpees every time you put the DB’s down
D. 15 minutes SLIPS practice
