Friday, MAY 8, 2026
WEIGHTLIFTING
Every 2:00 x 5 Sets:
2 x (Clean Grip Deadlift + Low Hang Power Clean)
*Rest 10 seconds between reps within each set
CONDITIONING
“Blackbird”
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Score = Total Reps
Box Height: 24/20in
Barbell: 155/105lb, 70/48kg
Dumbbell: 1 x 50/35lb, 22/15kg
OPTIONAL ACCESSORIES
For Quality:
4 Sets:
15/15 Banded Terminal Knee Extensions
10-12 Dumbbell Chest Flys
10-12 Ring Tricep Extensions
