WEDNESDAY // SEPTEMBER 2, 2026
Weightlifting
14:00 EMOM
Minute 1: 1 Power Clean + 2 Front Squats + 1 Power Clean
Minute 2: 3 Seated Box Jumps to High Box
For Load
Conditioning
“No, I Am Your Father”
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 225/155lb (102/70kg)
Box: 24/20in
Optional Accessories
For Quality
3 Sets:
10-12 Dual Dumbbell Hammer Curls
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold
