Warmup

• Standard SwoleFIT Warmup

Strength

• Work up to 3 rep max in power clean (sub hang clean if you don’t have bumper plates/ don’t feel comfortable doing power clean in your gym)
  • Here’s how I “work up” to my 3 rep max (on a good day):
    • 3×3 @ 135 lbs (warmup sets)
    • 1×3 @ 165 lbs
    • 1×3 @ 185 lbs
    • 1×3 @ 205 lbs
    • 1×3 @ 225 lbs
  • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning- “Prometheus”

• 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 20 DU (Double Unders)
• Prescribed Rest (b/t rounds): 60-90 seconds

Use a weight appropriate to your strength level for the thrusters and SDHP’s. Sub jumping jacks for the DU’s if you don’t have a jump rope. As much as possible, rest only during the prescribed rest interval.

Post times of “Prometheus” to comments.

Motivation

• Any time you think are strong or big, think again. You’re human, therefore you’re not a titan, therefore you aren’t. That’s Prometheus below.