Dynamic warm-up

1 set:
200-meter jog, slow
5 elbow-to-insteps/side
20 alternating shoo the turtles
200-meter run, faster

PVC switch warm-up game
• All athletes stand in a circle holding PVCs upright.
• Coach calls "left" or "right" and athletes rotate to the next PVC.
• Athletes keep the PVCs from falling as they rotate.
• The whole group does penalty reps if a PVC falls.

Suggested penalty movements:
20 mountain climbers
5 burpees
20 jumping jacks
10 air squats

- RX -
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (53/70 lb)
400-m single-KB carry
- Partners run together and break up the other two movements as needed.

- INTERMEDIATE -
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
- Partners run together and break up the other two movements as needed.

- BEGINNER -
AMRAP 20 with a partner:
200-m run
30 KB sumo deadlift high pulls (18/26 lb)
200-m single-KB carry
- Partners run together and break up the other two movements as needed.

- MASTERS 55+ -
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
- Partners run together and break up the other two movements as needed.

Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

AMRAP 20 with a partner:
400-m run
50 single-arm DB sumo deadlift high pulls (35/50 lb)
400-m single-DB carry
- Partners run together and break up the other two movements as needed.

For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%

- Welcome to week three of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
- Use a recent one-rep-max to find your percentages.
- Take the barbell out of a rack for the jerk.
- Rest as needed between sets.