Press
– 1 Rep Max
Squat
– 15 Back Squats
– 5 Front Squats
– 12 Back Squats
– 4 Front Squats
– 9 Back Squats
– 3 Front Squats
– 6 Back Squats
– 2 Front Squats
– 3 Back Squats
– 1 Front Squats
Weighted Step Ups
– 5 x 5 Reps
Weighted Situps
– 5 x 5 Reps
Pullup
– 1 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Clean Pull
– 5 x 3 Reps
Clean High Pull
– 5 x 1 Reps
Back Squat
– 3 Rep Max
Overhead Squat
– 1 Rep Max
Press
– 3 x 10 Reps
Push Press
– 4 x 5 Reps
Push/Split Jerk
– 5 x 3 Reps
Medicine Ball GHDs
– 5 x 5 Reps
Glute Ham Raises
– 5 x 3 Reps
Snatch
– 2 Rep Max
Front Squat
– 8 x 2 Reps
Pullup
– 4 x 25 Reps
Weighted Situp
– 5 x 10 Reps
Push Press
– 2 Rep Max
Clean and Jerk
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Barbell Good Morning
5 x 5 Reps
Pullup
– 2 Rep Max
Snatch
– 8 x 2 Reps
Barbell Lunges
5 x 5 Reps (Each Leg)
Squat Clean
– 2 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Rack Jerk
– 8 x 2 Reps
Hip Thrusts
– 5 x 5 Reps
Squat
3 Rounds:
– Max Reps OHS
– 2 x Front Squat
– 3 x Back Squat
(Note: OHS reps determine reps for front squat and back squat. No rest between OHS, Front Squat, and Back Squat.)
Press
1 Rep Max
Weighted Step-ups
5 x 5 reps
Deadlift
8 x 2 reps
Pullup
1 Rep Max
Weighted Good Mornings
5 x 5 reps
Back Squat
1 Rep Max
Press
8 x 2 reps
Hip Thrusts
5 x 5 reps