Last one… Robb Wolf discusses Sammi’s favorite: Cereal!

WOD

Extra) Strict Pullups 4xME
Record best set. Rest as needed.

1) Shoulder Press 5-5-3-2-1
Use the noted rep scheme to build to one heavy single. Practice Double Unders between Sets. 15 min cap

2) EMOM for 12 minutes:
Minutes 1-4 – 30 sec Row for Cal
Minutes 5-8 – 30 sec of HSPU for reps
Minutes 9-12 – 30 sec of Burpees for reps

Regional standards for HSPU, scale with wall walks. Record total number of reps for entire workout.

Mobility) Banded Shoulder Mob – 3 min each arm

Competition Training

1) Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Low Hang Clean
Low Hang should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean. Build load over the course of the 10 sets.

2) Clean Pull 3×3
Heavy but PERFECT. Rest 5-10 seconds between singles. Rest as needed between sets.

3) Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

4) 15, 10 and 5 reps for time:
115/75 lb Thruster
Lateral Burpees Over Bar
You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and embrace the pain.