POWERLIFTING
Close Grip Bench Press
2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%
Barbell Row
12×3@60%
Pin Press
12×3@60%
Pull Ups
8×8
Dumbbell Lat Pullover
8×8
Dumbbell Hammer Curl
8×8
Banded Tricep Ext
8×8
OLYMPIC LIFTING
Snatch Grip DL into Pull
5×3@75% of Snatch
Zotts Press
5×3@75% (or lighter)
Jerk Balances
5×3@75%
Jerk Dip and Drives
5×3@75% of Jerk
Barbell Row
12×3@60%
Dumbbell Straight Arm Pull Over
8×8
AMRAP x 25
200m Run
55 DUs
10 Box Jumps
Add 5 box jumps every round.
Score=total box jump reps only
POWERLIFTING
Sumo Dead Lift
2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%
Back Squat
12×3@60%
RDL
3×12@60%
Dumbbell Box Step Up
8×8
Banded Leg Curl
8×8
Reverse Hypers
5×10
Olympic Lifting
3 Empty Barbell Complexes
3 Shoulder Presses+3 Push Presses+3 Front Squats+3 Push Jerk Balances+3 Jerk Balances+3 Close Grip OHS
1 Push Press+1 Push Jerk+1 Split Jerk
**%’s based of Push Press**
1@40%
2@50%
3@55%
3@60%
3@65%
2@70%
Jerk Singles
3@75%
2@80%
2@85%
1@90%
DL
10×3@65%
Good Mornings
3×10@65%
Complete all sets @~70-75%
Superset with:
DB Bench Press
8×10
AMRAP x 12
12 KB Swings
48 AB Mat Sit Ups
12 KB Shoulder Presses (6/6)
POWERLIFTING
Shoulder Press
2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%
Barbell Row
2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%
Bench Press
12×3@60%
Banded Upright Pulls
8×8
Dumbbell Arnold Press
8×8
Dumbbell Tricep Extension
8×8
Dumbbell Hammer Curls
8×8
Olympic Lifting
3 Empty Barbell Complexes
3 Bootstrap Squats+3 High Hang High Pulls+3 High Hang Muscle Cleans+3 Front SquatsS+3 Shoulder Presses+3 Close Grip OHS+3 Tall Cleans+3 Front Rack Zotts Presses
Build to a 1 rep High Hang Clean
**Once you hit 70% of your Clean increase weight by 5#-10# jumps**
Front Rack Zotts Press
5×3@75% or lighter
High Hang Clean Shrugs
5×5@75% of Clean
Shoulder Press
10×3@65%
Reverse Hypers
3×10
CrossFit Wig Wag 