Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
2x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 35# +
3x10 Push-Up +
3x10 Push Press @ 2x25# +
2x20m Lunge
Then
1x Power Snatch +
2x Snatch
Rest 2 minutes between sets Two Blocks @ 65%
Three Blocks @ 70%
Then
2x3 Jerk @ 70% +
3x3 Jerk @ 75%
Rest 2 minutes between sets
Then
2x5 Clean Pull @ 90% +
3x5 Clean Pull @ 92%
Rest 2 minutes between sets
Then
8x Back Squat @ 60% +
8x Back Squat @ 65% +
6x Back Squat @ 70% +
3x2 Back Squat @ 80%
Resrt 2 minutes between sets
Then
2x (1-6) Pull-Up Ladder
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x10 Air Squat +
3x10 Push-Up +
2x10 Shoulder Dislocate +
3x10 Good Morning @ 45# +
3x10 OHS @ 45#
Then
"Jonesworthy"
Squat: 80-64-48-36-24-16-12-8
KB Swing: 40-32-24-18-12-8-6-4
Pull-Up: 20-16-12-9-6-4-3-2
For Time
Then
Build Up to Heavy Single on Bench Press
Then
"Cool Down"


Workout:
Warm Up with 10 minute Assault Bike +
Foam Roller +
3x5 Wall Squat +
3x10 Air Squat +
3x10 Shoulder Dislocate +
3x10 Good Morning @ 35# +
3x10 RDL @ 35# +
2x20m Lunge
Then
(10-9-8-7-6-5-4-3-2-1) OHS Strength Ladder
Between Each Set, Perform:
40m Farmer Carry @ 2x35# +
10x Ring Row +
5x Pull-Up
Rest 1-2 minutes between sets
Then
"Cool Down"


Notes:

Matt Owen: Power Snatch/ Snatch = 75kg, 80kg; Jerk = 100kg, 115kg; Clean Pull = 130kg, 135kg; Back Squat = 102kg, 110kg, 120kg, 145kg

Will Shelton: Power Snatch/ Snatch = 50kg, 60kg, Jerk = 80kg, 85kg, Clean Pull = 95kg, 100kg; Back Squat: 102kg, 110kg, 120kg, 135kg

Mike Sobol: "Jonesworthy" = 15:10; Bench Press = 405#

Amanda: OHS/ Carry/ Ring Row/ Pull-Up

Project Deliverance, St. Louis, Missouri