Warmup

Silverback Primer

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each)

STIMULUS

• First of two iterations, next being a week from today.

• Let’s set the baseline today for this set with our best movement. We can increase the loading next week.

Click Here For Demo Video

Muscle Snatch

5 Sets:

2 Muscle Snatches

1 Pausing Overhead Squats

1 Snatch Balance

Set 1: 35% of 1RM Snatch

Set 2: 40% of 1RM Snatch

Sets 3-5: 45% of 1RM Snatch

STRENGTH

Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

WOD

‘’Flinstones”Qualifier

3 Rounds:

42 Wallballs (20/14)

24/21 Calorie Row

9/7 Bar Muscle-ups

6-4-2 Squat Snatches

Barbell:

Round 1: 6 Reps @ 165/125

Round 2: 4 Reps @ 185/135

Round 3: 2 Reps @ 205/145

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WOD ‘GYM CLASS’

“Flinstones”

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie bike / row

30 Toes to Bar

20 Alternating Dumbbell Snatches (50/35)