09/07/26 - Thu

BASE

BMU Practice

"Unlocking BMU Track"

Kipping Knees to Elbow

4x8

Strict C2B

3x5

Jumping BMU

4x5

"BMU Endurance Track"

Kipping Hips to Bar

3x5

Strict C2B

3x5

BMU

5 x 1-3 Reps

2min On / 2min Off x3

60 DUs

1 BMU

60 DU

2 BMU

etc.

*Keep adding one rep to the BMU each round. Start where you left off each set.

08/07/26 - Wed

BASE

Tempo Back Squat (31X1)

3x5

80, 85, 90% of 3RM BS

Tempo Front Squat (30X1)

4x6

65, 70, 75, 80% of 3RM FS

07/07/26 - Tue

BASE

5 Sets

Power Clean (2" Receive) + Power Clean (4" Receive) + Power Clean (Parallel)

+ 3 Split Jerks

65, 65, 70, 70, 70% of 1RM CnJ

EMOM 15

1: 10 Burpee Pull-ups

2: 10 Deadlift (102/70)

3: 12/10 Bike or 15/12 BikeErg