Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
3 deadlifts (empty bar)
5 deadbugs (each side)
5 Double DB shoulder to overhead
5 wall angels
**2. Strength Prep**
Empty Bar
3 Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Squat Cleans
– into –
3x though (empty bar)
1 Power Clean + 1 Hang Squat Clean + Squat Clean
– into –
Give athletes 2-3 Warm ups sets (adding weight) before diving into percentages.
**3. Workout Prep**
– After strength athletes will be warm up with weight so allow a few minutes of set up while hitting a few reps at of deadlift and HSPU. –
Power Clean + Hang Clean + Clean 5×3
Power Clean + Hang Clean + Clean:
– 2 sets x 1+1+1 reps @ 70% 1 RM clean
– 3 sets x 1+1+1 reps @ 75% 1 RM clean
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
The Rescue
For Time:
10 Deadlifts (135/95)
15 Hand Stand Push Ups
10 Deadlifts (185/125)
15 Hand Stand Push Ups
10 Deadlifts (225/155)
15 Hand Stand Push Ups
10 Deadlifts (275/185)
15 Hand Stand Push Ups
10 Deadlifts (315/205)
15 Hand Stand Push Ups
Accessory
Accumulate 3-5 mins Squat Hold
* If unable to hold go position us a the rig or plate to maintain a upright torso, weight over mid foot, and knees tracking over top/in line with toes.
