Workouts | Raise the Bar Fitness

Olympic Weightlifting

Saturday, July 12th, 2025 - Olympic Weightlifting 225.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Single Arm Strict Press
C) 10 Band Good Morning
D) 10 Hips CARS

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 3 Jerk Drive + 2 Split Jerk
B) 3 sets: 3 Tall Muscle Snatch + 3 Tall Power Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Power Clean

Split Jerk Work

E1:30MOM5
3 Jerk Drive + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Split Jerk

Snatch Work

E1:30MOM5
1 Power Snatch + 1 Mid-Hang Power Snatch
TOTAL 2 REPS PER SET
1st set: 60%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Power Snatch or Snatch

Strength

Friday, July 11th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift

Accessory

3 Sets X 6 Reps: Barbell Romanian Deadlift / Rest 2 Minutes
3 Sets X 6 Reps: Dumbbell Suitcase Squat / Rest 2 Minutes
3 Sets X 15 Reps: Band Hamstring Curls / Rest 1 Minute
3 Sets X 10 Reps: Farmer Carry March / Rest 1.5 Minutes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Deadlift

Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More
*Rest 2-5 Minutes Between Sets

Bootcamp

Friday, July 11th, 2025 - Bootcamp

General Warm-Up

Repeat At An Easy Pace For 8 Minutes
50 Jumping Jacks
10 Inchworm To Push Up
30 Seconds Dead Hang
10 Alternating Lunges

Strength

Push Ups
Perform 3 Sets Of As Many Reps As Possible With 3 Minutes Rest Between Sets.

Notes

Specific Warm-Up & Movement Prep
1 Rounds To Be Completed Within 8 Minutes
200m Run
15 Air Squats
10 Sit Ups
10 Scap Pull Ups
5 Negative Pull Ups
2 Strict Pull Ups Or Scaled Equivalent

2 Rounds For Time ~ 20 Minute Time Cap

COMPETITIVE

Run 1600m
20 Air Squats
15 Sit Ups
10 Strict Pull Ups

PERFORMANCE

Run 1600m
20 Air Squats
15 Sit Ups
10 Assisted Pull Ups

LIFESTYLE

Run 1000m
20 Air Squats
15 Sit Ups
10 Ring Rows

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seal Stretch X 30 Seconds
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Calf Stretch Stretch X 30 Seconds Per Side

Bootcamp

Thursday, July 10th, 2025 - Bootcamp

General Warm-Up

Every Minute On The Minute For 6 Minutes
1) 10 Empty Bar Power Snatch
2) Shuttle Runs

Strength

Snatches
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes

WOD

Workout Format

2 Minutes Work / 3 Minutes Rest X 3 Rounds

Competitive

25 Deadlifts (135/95)
Max Calories Air Bike

Performance

25 Deadlifts (95/65)
Max Calories Air Bike

Lifestyle

25 KB Sumo Deadlift
Max Calories Air Bike

Notes

Specific Warm-Up & Movement Prep
3 Rounds To Be Completed Within 8 Minutes
Round 1
30 Seconds Air Bike At An Easy Pace
15 Empty Bar Deadlift
Round 2
20 Seconds Air Bike At A Moderate Pace
15 Deadlifts Just Below Workout Weight
Round 3
10 Seconds Air Bike At A Hard Pace
10 Deadlifts At Workout Weight

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Forward Fold Stretch X 30 Seconds

Strength

Wednesday, July 9th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Strength

Movement: Bench Press
Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More
*Rest 2-5 Minutes Between Sets

Accessory

3 Sets X 6 Reps: Dumbbell Bench Press / Rest 2 Minutes
3 Sets X 8 Reps: Single Arm Dumbbell Row Per Side / Rest 1.5 Minutes
3 Sets X 12 Reps: Dumbbell Shoulder Press / Rest 1 Minute
3 Sets X 12 Reps: Dumbbell Skull Crusher / Rest 1 Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Bootcamp

Wednesday, July 9th, 2025 - Bootcamp

General Warm-Up

Repeat At An Easy Pace For 5 Minutes
20 Plate Hops
10 Plate Ground To Overhead

Strength

Split Jerk
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes

WOD

Workout Format

AMRAP 10 Minutes
COMPETITVE
20 Double Unders
18 Double Dumbbell Push Press (35/25)
1 Minute Rest
*Every Round Add 2 Reps To The Push Press

Performance

20 Double Unders or 35 Single Unders
18 Double Dumbbell Push Press (25/15)
1 Minute Rest
*Every Round Add 2 Reps To The Push Press

Lifestyle

20 Single Unders
18 Double Dumbbell Push Press
1 Minute Rest
*Every Round Add 2 Reps To The Push Press

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
Round 1
50 Single Unders
10 Dumbbell Push Press
Round 2
10 Double Unders
10 Dumbbell Push Press

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Across The Chest Shoulder Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side

Bootcamp

Tuesday, July 8th, 2025 - Bootcamp

General Warm-Up

Every Minute On The Minute For 6 Minutes
1) 10 Empty Bar Power Clean
2) 8 Inch Worm To Downward Dog
3) 12 Empty Bar Bent Over Row

Strength

Cleans
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes

WOD

Workout Format

AMRAP 13 Minutes
COMPETITVE
20 Pendlay Row (115/80)
15 Burpee Over Bar

Performance

20 Pendlay Row (95/65)
15 Burpee Over Bar

Lifestyle

20 Pendlay Row (45/35)
15 No Push Up Burpees

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 5 Minutes
Rounds 1
15 Empty Bar Bent Over Rows
5 Inch Worm To Push Up
Round 2
5 Pendlay Row At Workout Weight
5 Burpees Over Bar

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Forward Fold X 30 Seconds
Back Stretch On Rig X 30 Seconds

Strength

Monday, July 7th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
15 Empty Bar Back Squats

Strength

Back Squat

Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More
*Rest 2-5 Minutes Between Sets

Accessory

3 Sets X 6 Reps: Dumbbell Split Squats Per Side / Rest 2 Minutes (Rest ~1 Minute Between Legs)
3 Sets X 6 Reps: Barbell Glute Bridge / Rest 1.5 Minutes
3 Sets X 15 Reps: Band Hamstring Curls / Rest 1 Minute
3 Sets X 10 Reps: Single Arm Farmer Carry March Per Side / Rest 1.5 Minutes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Bootcamp

Monday, July 7th, 2025 - Bootcamp

General Warm-Up

Repeat at an Easy Pace for 8 Minutes
10 Dynamic Squats
10 High Plank Mountain Climbers
10 Band Shoulder Press
10 Band Rows

Strength

Front Squat
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes

WOD

Workout Format

3 Rounds For Time ~ 15 Minute Time Cap

Competitive

Row (500/450)
20 Wall Balls (20/14)
20 Sit Ups

Performance

Row (500/450)
20 Wall Balls (14/10)
20 Sit Ups

Lifestyle

Row (400/350)
20 Wall Balls (10/8)
20 Crunches

Notes

Specific Warm-Up & Movement Prep
1 Round To Be Completed Within 5 Minutes
250m Row
10 Air Squats
10 Wall Ball
10 Sit Ups

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Seal Stretch X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side

Strength

Sunday, July 6th, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute x 6 minutes
Wall Slides
PVC Shoulder Dislocates
Arm Circles
Scap Push Ups
Band Scap Squeeze Press Outs
PVC Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 RM with a 2 seconds pause overhead
3 Reps: Overhead Press @ ~40% 1 RM with a 2 seconds pause overhead

Accessory

3 Rounds EMOM
10 Reps: Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Bent Over Barbell Rows
30 Seconds: Db Overhead Hold March

Notes

Movement: Overhead Shoulder Press
Every 2 Minute on the Minute X 5
1-3 Reps @ 88-92% 1 Rep Max

Olympic Weightlifting

Saturday, July 5th, 2025 – Olympic Weightlifting 224.2

Accessory

A) Barbell Single-Leg RDL
E1:30MOM3: TOTAL 10 REPS PER SET (5 PER LEG)
Perform each set with moderate to heavy barbell.
NOTE: Weight should be manageable for all reps.
B) KB Plank Pull Through
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a moderate to heavy kettlebell.

Clean Work

E1:30MOM4
Mid-Hang Clean
TOTAL 4 REPS
1st set: 70%
2nd set: 75%
3rd set: 75%
4th set: 75%
% of Clean

Front Squat

E2:00MOM4
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 70%
4th set: 75%
% of Front Squat

Olympic Weightlifting

Saturday, July 5th, 2025 - Olympic Weightlifting 224.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Squat & Press/Thruster
C) 10 Band Good Morning
D) 10 90-90 Hip Roll

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Tall Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Clean

Split Jerk Work

E1:30MOM4
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 75%
1 Push Jerk + 1 Split Jerk
TOTAL 2 REPS PER SET
3rd set: 80%
4th set: 80%
% of Split Jerk

Snatch Work

E1:30MOM5: Mid-Hang Snatch
1st set: 3 @ 70%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 85%
5th set: 1 @ 85%
% of Snatch

Strength

Friday, July 4th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute x 6 minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
BirdDogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the back hinge drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift with a 3 second eccentric
5 Reps: Empty BarDeadlift with a 3 second eccentric
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee

Accessory

4 Rounds EMOM
8 Reps: Barbell Stiff Leg Deadlift
8 Reps: KB Bent Over Row
30 seconds: Farmer Hold March

Deadlift

Movement: Deadlift
Every 2 Minute on the Minute X 5 Minutes
1-2 Reps @ 88-92% 1 Rep Max

Bootcamp

Friday, July 4th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Prayer Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Db Split Jerk per Side
6 Reps Box Step UPS
3 Reps Box Jumps

Strength

Cleans
In 10 Minutes Build to a Heavy Single at 90-95% 1RM. (Starting at 70%1RM)
Clean Pulls
Sets X Reps: 2 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM

WOD

Workout Format

12 Minute AMRAP

Competitive

20 Single DB Split Jerk (35/25)
15 Box Jump Over (24/20)
15/11 Air Bike

Performance

20 Single DB Split Jerk (25/15)
15 Box Jump Over (20/20)
15/11 Air Bike

Lifestyle

20 Single DB Split Jerk
15 Box or Plate Jump Over
40 seconds Air Bike

Notes

Stimulus: This Is a More Classic Mixed Full Body Workout. Try to Keep a High Level of Power From Movement to Movement.

Bootcamp

Thursday, July 3rd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
3 Reps Empty Bar Clean Grip Deadlift to Knee
3 Reps Empty Bar High Pull From Hip
3 Reps Empty Bar Hang Muscle Clean
3 Reps Empty Bar Tall Hang Power Cleans
3 Reps Empty Bar Hang Power Cleans
250M Row

Strength

Snatches
In 10 Minutes Build to a Heavy Single at 90-95% 1RM. (Starting at 70%1RM)
Snatch Pull
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM

WOD

Workout Format

3 Sets x Rest 2 Minutes Between Sets

Competitive

10 Hang Power Cleans (95/65)
10 Front Squats
25/19 Cal Row

Performance

10 Hang Power Cleans (75/45)
10 Front Squats
25/19 Cal Row

Lifestyle

10 Hang Power Cleans
10 Front Squats
60 Seconds Row

Notes

Stimulus: This Is a Good Opportunity to Work On You Barbell Cycling and Push the Row. You Get a Good Rest After Each Round.

Strength

Wednesday, July 2nd, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Scapular Push ups
Push Up, Knee Push Up, or Elevated Push Up
PVC Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet Up Bench Press
5 Reps: Feet Up Bench Press
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom

Strength

Movement: Bench Press
Every 2 Minute on the Minute X 5 Minutes
1-2 Reps @ 88-92% 1 Rep Max
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

3 Rounds EMOM
8 Reps: Deficit Push Ups
8 Reps: Single Arm Dumbbell Row
8 Reps: Single Arm DB Row
30 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold

Bootcamp

Wednesday, July 2nd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Scap Push Ups
Dynamic Squats
Pogo Hops
On Coaches Call Out
30 seconds of double under attempts
5 Reps: Lunges per side
5 Reps: Push ups
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk with a 3 second pause in the catch

Strength

Split Jerk
In 10 Minutes Build to a Heavy Single at 90-95% 1RM. (Starting at 70%1RM)
Bench Press
Sets X Reps: 1 Sets X AMRAP Reps @ 85% 1 Rep Max

WOD

Workout Format

10 Rounds For Time
COMPETITVE
30 Double Unders
20 Lunges
10 Push Ups

Performance

30 Double Unders or 50 Single Under
20 Lunges
10 Elevated Push Ups

Lifestyle

30 Single Under
20 Assisted Lunges
10 Elevated Push Ups

Notes

Stimulus: Chip away at this high volume body weight workout. Short breaks between movements to continuously move between rounds.

Bootcamp

Tuesday, July 1st, 2025 - Bootcamp

General Warm-Up

3 Rounds
200M Run
12 Alternating Hip Opener Lunges
12 Dynamic Squats
6 Inch Worm Push Ups

WOD

Workout Format

For Time ~ In Pairs

Competitive

800m Run Together
200m Single DB Farmer Carry Split (75/55)
800m Run Together
75 Burpees Split
800m Run Together
100 Single DB Sumo Deadlift (75/55) Split
800m Run Together
100 Alternating DB Lunges (75/55) Split
800m Run Together
100 Wall Balls (14/10) Split

Performance

800m Run Together
200m Single DB Farmer Carry Split (50/35)
800m Run Together
75 Burpees Split
800m Run Together
100 Single DB Sumo Deadlift (50/35) Split
800m Run Together
100 Alternating DB Lunges (50/35) Split
800m Run Together
70 Wall Balls (14/10) Split

Lifestyle

600m Run Together
200m Single DB Farmer Carry Split
600m Run Together
75 Elevated Burpees Split
600m Run Together
100 Single DB Sumo Deadlift Split
600m Run Together
100 Alternating Lunges Split
600m Run Together
70 Wall Balls or Bodyweight Squats Split

Notes

Stimulus: This is a long chipper with about 4km of running broken up. Pace the run and try not to get your heart rate too high during the other exercises, split often with your partner.

Strength

Monday, June 30th, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Tempo Cobra Squats (3 Second Pause at the Bottom)
On Coaches Call Out
10 Reps: Goblet Squats
10 Reps: Empty Barbell Squats
6 Reps Back Squats @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Back Squat

Main Strength Movement
Movement: Back Squat
Every 2 Minute on the Minute X 5 Rounds
1-2 Reps @ 88-92% 1 Rep Max

Accessory

3 Rounds EMOM
8 Reps: Back Squat
8 Reps: Stiff Leg Deadlift
8 Reps: Dumbbell Split Squat Right
8 Reps: Dumbbell Split Squat Left
10 Reps: Plank Knee Tucks

Bootcamp

Monday, June 30th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Calf Stretch (switch half way)
Cat Cows
Wrist Rolls
On Coaches Call Out
500m row
10 Reps: Empty Barbell Front Squats
10 Reps: Push Press
5 Reps: Thrusters
5 Reps: Barbell Front Squats @ 40% with a 2 second pause at the bottom

Strength

Front Squat
In 15 Minutes Build to a Heavy Single of About 92% 1RM, (Starting at 70%1RM)
-Into-
1 Set X 2 Reps @ 85% 1RM
Front Squat (3 Sec Eccentric)
Sets X Reps: 2 Sets X 2 Reps @ 75% 1 Rep Max / E2mom

WOD

Workout Format

For Time

Competitive

250m Row
10-7-4-1
Thrusters
M: 95-115-135-155
F:65-75-85-95

Performance

250m Row
10-7-4-1
Thrusters
M: 65-75-85-95
F: 35-45-55-65

Lifestyle

200m Row
10-7-4-1
Thrusters or DB Thrusters

Notes

Stimulus: During This Heavy Thruster Workout Take Your Time Going From the Row to the Barbell. You Don’t Want to Have to Do Extra Cleans.