Warm Up/Mobility
banded 7’s
banded hip activation
A) Burgener Warm Up Clean
3-5 reps at each position

Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

3 Sets:
1 Minute Row (start easy and build intensity each round)
5-10 inchworms into box step ups
5-10 power clean and jerks (start with empty bar and add weight)

1 Set:
2 Power Clean and Jerks (at workout weight)
2 Burpee Box Jump Overs (at workout height)

1st 10 Min build to heavy
11th and 12th set Use 85 -90 % of today’s max
be quick out of the the bottom of the squat clean and drive up
Cluster (EMOM 10 )
Squat Clean + Thruster
Front Squat (5×5)
work up in sets
not heavy

TC 12:00
Metcon (Time)
For Time:
Power Clean and Jerk (155/105)
Burpee Box Jump Over (24"/20")

Metcon (Weight)
10 Single Arm Dumbbell Bench (5 each arm) x 5 sets:

* In between sets perform 10 renegade rows (push up + DB row right arm + DB row left arm = 1 rep)

Metcon (AMRAP – Reps)
Tabata (:20 on/ :10 off)
x 8 rounds
– Alternating Leg V-Ups

Barbell Back Squat
5 sets: 12 Reps; increasing across sets
*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets

Barbell Deadlift
5 sets: 12 reps; increasing across sets
*Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

Goblet Squats: 1 and a Half Reps
4 sets: 10-12 reps; moderate weight. Stay the same or increase across sets
*Focus: Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Lying DB Hamstring Curl
4 sets: 12-15 reps; moderate weight. Stay the same or increase across sets.
*Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Barbell Lunge Walkthroughs
3 sets: 10 alternating reps (each side); moderate weight
*Focus: Folding a barbell in the back rack, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Hand positioning on barbell can be adjusted to find the most comfortable, but stable support.

Standing Barbell Calf Raise
4 sets: 15-20 reps; moderate loading
*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.
If needed, use rig to guide bar through movement so you

Metcon (Time)
5 Rounds
2000m bike erg (OR 1 mile mountain bike)
5 Sets:
1 Rope Climb
10 Push Ups
-into the bike-
Metcon (Distance)
4 Sets
90sec at easy pace/30sec at sprint pace w/ no rest b/t reps
-2min b/t sets-

-Rest: 3-5min (full recovery)-

45sec sprint at max effort.

*Record 45sec total calories

Metcon (Time)
Echo/Assault Bike "100 Cal for Time" Workout:
4 Sets
90sec at easy pace
30sec sprint at max effort
-Rest: 3min b/t sets-

-Rest 3-5 minutes (full recovery)

Part 2 (after full recovery):
1x60sec sprint at max effort
*Record 60sec total calories