**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP
30-sec single unders
5 dynamic squat stretch
5 Back Squats (empty bar – build across)
5 Hang Power Cleans (empty bar)
5 Shoulder to Overhead (empty bar)

**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

Strength:  Back Squat (12 minutes)

Back Squat:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *

**Example Sets**
Set 1:
1 Back Squat @255#
-rest 60 seconds –
Set 2:
1 Back Squat @270#
-rest 60 seconds –
Set 3:
1 Back Squat @280#
-rest 60 seconds –
Set 4:
1 Back Squat @290#
-rest 60 seconds –
Set 5:
1 Back Squat @300#
-rest 60 seconds –
Set 6:
1 Back Squat @310#

Based off of a 300# Back Squat 1RM

**3. Workout Prep**
2 sets
3 Kipping Pull-Ups
3 Ring Dips
3 Hang Power Cleans (build in weight)
3 Shoulder to Overhead (build in weight)
10 Double Unders

Workout:  The Chosen

* Target time each set: 9-11 minutes
* Time cap: 13 minutes

3 rounds:
5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders

-Rest until 15:00-

15 Muscle Ups (Bar or Ring) or 21 Burpee Pull-Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders

* Scaling option 1 (Masters 45+)
3 rounds:
3 Muscle Ups (Bar or Ring) or 6 Burpee Pull-Ups
9 Hang power cleans (115/85)
7 Shoulder to Overhead (115/85)
35 Double Unders

-Rest until 15:00-

9 Muscle Ups (Bar or Ring) or 15 Burpee Pull-Ups
27 Hang power cleans (115/85)
21 Shoulder to Overhead (115/85)
105 Double Unders

* Scaling Option 2 (Beginner)
3 rounds:
10 Air Squats + Rings
9 Hang Muscle Clean (light)
7 Push Press (light)
30 Single Unders

-Rest until 15:00-

30 Air Squats + Rings
27 Hang Muscle Clean (light)
21 Push Press (light)
90 Single Unders

* Limited Equipment Option
45 Burpees
63 Chest to Bar
45 Handstand Push Ups
250 Double Unders

* Large Class Option
Teams of 2
50 Muscle Ups (Bar or Ring) or 70 Burpee Pull-Ups
100 Hang power cleans (135/95)
100 Shoulder to Overhead (135/95)
150 Double Unders (each)

Accessory:

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back