Day 1

A) Warmup

3x Mobility Drill 3 Rounds of 10 Airsquats 10 Push-Ups 10 Rows 10 Shoulder Dislocates 10sec 3rd world stretch 10sec Pigeon Stretch 10sec Instep Stretch

B) Technique

EMOM10 odd: 3 Front Squats, 3 Press even: 4 Thrusters take easy weights – focus technique EMOM5 3x Heavy Thrusters

C) Conditioning

AMRAP5 10 Sumodeadlift Highpulls 10 Burpees [/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]

Day 2

A) Warmup

3x Mobility Drill 3 Rounds of 10 Airsquats 10 Push-Ups 10 Rows 10 Shoulder Dislocates 10sec 3rd world stretch 10sec Pigeon Stretch 10sec Instep Stretch

B) Movement Prep

10x Deep Squat Sit Spine Rotation Drill 5x Squat Mobility Drill 5x Tea Cup Drill per side 10x Shoulder-Elbow Circle Drill 3×3 easy weighted Bottom-Up Press

C) Conditioning – Military Press

5×50%; 3×60%; 1×70% 7×1 >90%; rest as needed[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width="1/2"][vc_column_text]

Day 3

A) Warmup

3x Mobility Drill 3 Rounds of 10 Airsquats 10 Push-Ups 10 Rows 10 Shoulder Dislocates 10sec 3rd world stretch 10sec Pigeon Stretch 10sec Instep Stretch 15 Pulldowns – straight Arms

B) Time for muscle pump

5×12 Back Squats 12, 10, 8, 20 Bench Press 3×10 Military Press 3×10 pos. Bench Press 3×8 Bent over Bar Row 4x Max PullUps 2×8 Seitheben 3×8 Rev. Flys [/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]

Day 4

A) Warmup

3x Mobility Drill 3 Rounds of 10 Airsquats 10 Push-Ups 10 Rows 10 Shoulder Dislocates 10sec 3rd world stretch 10sec Pigeon Stretch 10sec Instep Stretch 15 Pulldowns with straight arms

B) Conditioning

AMRAP25 15 Goblet Squats 24/16 15 Push-Ups 15 Tuck-Jumps 15 Push Press 50% 15 Jumping Pull-Ups [/vc_column_text][/vc_column][/vc_row]]]>

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