TEESSIDE

General Warm Up  Dynamic Drills WOD "Descent" For Time: 1000m Run 1000m Row | Ski or 2000m Bike or 2500m Echo Bike 800m Run 800m Row | Ski or 1600m Bike or 2000m Echo Bike 600m Run 600m Row | Ski or 1200m Bike or 1800m Echo Bike 500m Run 500m Row | Ski or 1000m Bike or 1500m Echo Bike 400m Run 400m Row | Ski or 800m Bike or 1000m Echo Bike 300m Run 300m Row | Ski or 600m Bike or 800m Echo Bike 200m Run 200m Row | Ski or 400m Bike or 600m Echo Bike Time Cap = 37 min Scaling and Modifications: *Reduce Run and Machine Distance: 100 - 200m less *2 machines for non-runners

3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar  1 High Hang Muscle Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* Day 1 - Snatch A.] Snatch 3 x 1 @ 75% *Rest 2 min between sets* B.] Snatch Pull 3 x 3 @ 90% *Rest 2 min between sets* C.] Snatch Deadlift 3 x 3 @ 100% *Rest 2 min between sets* D.] Front Squat 3 x 5 @ 75% *Rest 2 min between sets* 3 Rounds 20 Scap Press 10 I's , Y's and T's 20 Banded Good Morning Primer @ empty bar  1 High Hang Muscle Clean 1 Hang Muscle Clean 1 High Hang Power Clean 1 Hang Clean 3 Front Squats *Repeat for 2 sets* Day 2 - Clean and Jerk A.] Clean and Jerk 3 x 1 @ 70% *Rest 2 min between sets* B.] Clean Pull 3 x 3 @ 90% *Rest 2 min between sets* C.] Clean Deadlift 3 x 3 @ 100% *Rest 2 min between sets* D.] Overhead Squat 3 x 5 @ 65% *Rest 2 min between sets*

Perform each exercise back to back with a max of 10 sec transition between movements - Rest a full 3 min between sets [Weight increase from last week - look to add 5 - 10kg on barbell movements and possible 1 weight class higher on Dumbbell or kettlebell movements] Day 1 - Legs  Warm Up  3 Sets 10 x 90 | 90s [5 each leg] 10 Single Leg RDL 10 Empty Bar Backsquats *6 Reps Building to working set weight* 3 Sets of: 6 Back Squats @ 80% of 1RM [or 2 RIR] 12 Bulgarian Split Squats [Each Leg] 25 Goblet Cycle Squat *Rest 3 min*  Core: 4 Sets Max GHD Sit Up Hold or Hollow Hold 5 - 6 Negative Dragonflys [5 sec decent - stop just before feet hit the floor] 12 Weighted Russian Twists [Use a Dumbbell, Kettlebell or medicine ball] Day 2 - Chest Warm Up  3 Sets  10 Scap Presses 10sec Ring Support Hold 10 Empty Bar Bench Press *6 Reps Building to working set weight* 3 Sets of: 6 Bench Press @ 80% of 1RM [or 2 RIR] 12 Ring Dip or DB Press Up 25 Incline Lying DB Fly *Rest 3 min* Core + Accessory:  4 Sets  Max Ring Support Hold 14 Lying DB Skull Crusher 14 Banded Tricep Press Down Day 3 - Back Warm Up  3 Sets 10 Horizontal Ring Row 10sec Bar Hang 10 Empty Bar Bent Over Row *6 Reps Building to working set weight* 3 Sets of:   6 Reverse Grip Bent Over Row [2 RIR] 12 Strict Pull Ups 25 Double DB Seal Row *Rest 3 min* Core + Accessory: 4 Sets: 10 Lying DB Pull Over 10 Strict Knee | Leg Raises 10 V-Ups Day 4 - Legs  Warm Up  3 Sets 10 Sit Ups 10 Single Leg RDL 10 Empty Bar Deadlifts *6 Reps Building to working set weight* 3 Sets of:  6 Dead Stop Deadlift @ 80% [2 RIR] 12 Double DB Reverse Lunge 30 sec Back Extension Hold *Rest 3 min*