0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Auxiliary Strength

43:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

PVC Overhead Squats

Ankle Mobility

Specific Warm-up

3 Rounds

5 Barbell Strict Press

5 Snatch Grip Bent Over Rows

*light weight or empty barbell

Strength

15 minutes

Build to 1-rep max Strict Press

Build to 1-rep max Snatch Grip Bent Over Row

FOCUS:

• New PR with good technique, keep your core locked in on the strict press

• Keep the Bent Over Row very strict, NO BRO REPS

• If you can Snatch Grip Bent Over Row in a very strict fashion 75-80% of your bodyweight then you should have the strength to do a Pull-up

Auxiliary Strength:

Alt. EMOM 12

12 Lying Straight Leg Raises

10 Single KB Box Step-overs

GO BEYOND Accessory Work

50 Inverted Rows (VIDEO)