Warmup

2X: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2x Samson Stretch

All Classes

Hip Flexor Wall Stretch: 2:00 ea side
IT Band Box Stretch : 1:00 ea leg

Advanced

Deadlift- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 - If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Bench Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

117 Slam Ball for time

Intermediate

Deadlift- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Bench Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

74 Slam Ball for time

Barbell Club

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max

Clean Pull - 100% (of cln) x 3 x 4

Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM

Good Morning - 3x5

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