Warm Up/Mobility
Banded 7’s
Hip Activation
3. Barbell Prep
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"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

3-4 Sets
16/12 Calorie Row (build intensity each round)
8 overhead squats (empty bar)
8 hanging scap retractions
6 kips
4 hanging knee raise
2 strict toes to bar

1 Set: (at workout pace)
5/4 Calorie Row
3 Overhead Squats (at workout weight)
3 Toes to Bar

Push Press + Push Jerk + Split Jerk (1 Push Press + 2 Push Jerk + 3 Split Jerk x 2 sets)
From the rack, perform the prescribed number of Push Presses, followed by the prescribed number of Push Jerks, followed by the prescribed number of Split Jerks
Clean Pull + Clean High Pull + Power Clean (5×1)
Clean + Clean High Pull + Power Clean

Build up to 90% of power clean

Metcon (Time)
3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar

-Rest 5 MInutes-

For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar

1st set 11 Min Cap
2nd set 8 Min Cap
Total of 24 Min

3 Sets
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)

Post Workout Mobility
3:00 Child’s Pose

arbell Strict Press
5 sets: 10 Reps; increasing across sets
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.

Strict Handstand Pushups
5 sets: 6-8 reps
*Focus: Stay with in a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged with the legs together. Breathe out on each rep to assist with core engagement and stability. Ensure that all reps reach full lockout. If you do not have strict handstand pushups, this movement can be modified to kipping handstand pushups, handstand pushups with feet on a box, pike pushups, or a strict double dumbbell standing press.

Standing Single Arm DB Press
4 sets: 10 reps (each side); moderate loading: stay the same or increase across sets
*Focus: Hold a dumbbell in one hand, press overhead to full lockout. Do not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to a Arnold press motion without the full supinated grip at the shoulder).

Double DB Lateral Raise + Double DB Front Raise
4 sets: 10 lateral reps + 10 front reps
*Focus: While standing, bend forward slightly with dumbbells in each hand. Keep a slight bend in the elbows and lift the dumbbells out to the sides. Aim to move the weight by leading with the elbows rather than the hands. Do not let the dumbbells/hands raise above the level of the shoulders. When performing front raises, follow the same guidelines as the lateral raise but lift to the

Metcon (Distance)
Run/Bike Blend Workout
10 sets:
45sec run at fast pace,
90sec recovery spin (bike)
-No add’l rest b/t reps or sets-
Metcon (Time)
800m at easy pace
400m at fast (or 1-mile) pace
800m at moderate pace
400m at fast (or 1-mile) pace
800m at easy pace
-Rest 100m walk b/t reps-