General Warm Up (5-12)
2 rounds:
1:00 Row (:30 easy, :20 moderate, :10 hard)
10 Single Leg Glute Bridge (each side)
5-10 Pushup Shoulder Tap (pushup, tap, tap)
Specific Warm Up (12-27)
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
Power Clean:
5 Hang Jump and Shrug
5 Hang Elbows High and Outside
5 Hang Muscle Clean
5 Hang Power Clean
Bench:
10 empty bar bench
8 reps easy load
6 reps moderate load
4 reps heavy load
2-3 reps building
(28-48)
Every 4:00 x 5 sets
3 Deadlift
3 Bench press
All sets should be goaled to hit 85-95% 1rm of previously established max or 8.5+/ 10 RPE
RX (50-57)
AMRAP 7:00
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Power Clean (95/65lb.)
Push up
Goal: 130 reps + (through 5’s on back up pyramid)
*light and fast is how the power clean must feel.
Intermediate
AMRAP 7:00
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Power Clean (75/55lb.)
Push up (kneeling)
Baseline
AMRAP 7:00
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Power Clean (75/55lb.)
Push up (kneeling)
(58-60)
:30 Rig/Doorway Pec Stretch (each side)
:30 Reverse Table Stretch
(0–5)
Today is about learning how to lift under fatigue. It’s been a long week, and now you’re being asked to show up for two key movements in our cycle: the bench press and deadlift. The goal is to see how well you can move heavier loads despite that fatigue, while still maintaining strong positions and good mechanics. Push yourself through the 5 lifting sets, but stay intentional with every rep.
The metcon is short and designed to keep you moving. The barbell should feel light enough for mostly touch-and-go reps, allowing you to maintain a steady pace throughout the 7-minute AMRAP. Stay smooth, stay consistent, and focus on minimizing unnecessary rest.