Monday
Warm-Up
3 Rounds
Row 250
12 Walking Lunges
6 Back Squats (barbell only)
6 Good Morning (barbell only)
Power Clean â for skill
Hang Shrug + Hang Power Clean â 3 x 2+2
Clean Pull + Hang Power Clean â 4 x 2+2
Hang Clean â 4 x 2
Back Squat
6 at 60%
6 at 70%
Build a 3 rep back squat as heavy as possible
 WOD:
8 min AMRAP
10 Back Squat at 50% of your heaviest 3 rep from earlier
15 Ring Dips/Push Ups
Beginners w/ Amanda
Strength: Continue to build from last time
Hang Shrug + Hang Power Clean – 2+2 x 4 sets, building
Clean Pull + Hang Clean (full) – 2+1 x 4, building
Front Squat – 3×3
Pull Ups: This work really depends on where you’re starting. Think of it like this:
1) You suck at them -Â
5 sets of 8-12 Ring Rows as difficult as possible
4 sets of banded pull ups – 5-10
3 sets of 30 sec pull up Negatives (you may have to use a band to achieve this)
2) You don’t suck at them, but you can barely do 1
3 sets of 4-6 banded pull ups
5 sets of 1-3 strict pull ups
3 sets of max reps ring rows, full rest
3) You don’t think you suck at them, but you probably do
learn strict (hollow body/external rotation) movement for Pull ups
5 x max reps strict pull ups, full rest
3 sets of max reps ring row, full rest
Push Ups: Almost everybody sucks at them, so we’re going to have everybody learn the movement firstÂ
learn strict blocking (elbows in, hands in, external rotation, planked body) for the push up
3 x 15 sec AMRAP push up, rest 45 sec
2 x max reps push up, full rest
2 x ring push up (mind…blown)
Thatâs it for today!!
MONDAY BARBELL CLUB:
Snatch Drills
- Hang Shrug + Hang Power Snatch â 2+2
- Snatch Balance + Hang (full) Snatch â 1+1
- Snatch Lift Off (to knee) + BtK Hang Snatch â 2+1
Snatch Strength
- Snatch Grip RDL â 5 x 6-8
- Overhead Squat w/ pause at the bottom â 4 x 3
- Back Squat (from class)