WARMUP
MOBILITY
10 Alt. 90-90 Hip Rotations
10 Alt. Deadbugs
10 Alt. Plank Shoulder Taps
10 Alt. Bird Dogs
Into…
2 ROUNDS
10 Air Squats ->10 Jumping Air Squats
10 Alt. Elbow Punches w/Barbell
5 Up-Downs -> 5 Burpees
10 Lateral Hops over Barbell
4 Clean Deadlifts
4 Hang Muscle Cleans -> 4 Hang Power Cleans
STRENGTH
Back Squat for load:
6-4-2 | 4-3-2*
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle
WORKOUT
“POINT BREAK”
FOR TIME
9-7-5-15-12-9
• Front Squat (155/105)
• Bar Facing Burpee
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
