AM
A. Tall Clean x3 + Front Squat x3 – 3-4 sets of the complex building @75-95#
B. TnG Power Clean – 3 on the min for 8min (215-235# across)
C. HB Back Squat – 4-5 reps every 90sec @ 335-355# (take to 8-9/10 fatigue level, leave 3-5 sets in the tank here)
*bigger loading range here, I want you to challenge yourself but choose a load that will allow you to accumulate some volume here
345# x 11 sets
D. DB Complex – 3 sets on EA ARM, buiilding load
-8 DB Squat Snatch (NOT alt)
-8 DB OHS
-16 Steps DB 1-arm OH WL
*rest as needed b/t arms
Up to 65# each arm. Getting better here!
PM
AB – 3 x 15sec @ 100% effort; rest to full recovery b/t repeats
+
On a 30min Running Clock
100m Row @ 500m avg pace
rest 60sec
25ft Sled Push @ mod-heavy load / sprint pace
6 BF Burpees AFAP
Rest 90sec
Dead after that day! But felt good.
+
15min Choice Cyclcial @ easy recovery pace
PWO Breathing Protocol from BM
FLO‘S Training Blog 