Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Clean Prep all in Power Position
Clean Barbell Prep
Barbell Prep –
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"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Clean grip deadlift + Power Clean 1″ off Ground + Clean 1″ off Ground (5 x 1[1+1+1])
deadlift the bar up then bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean, and then bring the barbell back down to just above the ground again (do not allow the bar to touch the ground!) and then perform a clean

Pre-MetCon Warm-up
2 Sets
300m Row (moderate)
10-15′ Handstand Walk

1 set (at workout pace):
8/6 Calorie Row
20’ Handstand Walk

16:00 Time Cap Total
8:00 Time Cap 1st set
5:00 Rest
3:00 Time Cap 2nd set
Metcon (Time)
For Time
300 M Runor 20/16 Cal Bike
80’ Handstand Walk
300 M Run/20/16 Cal Bike
40’ Handstand Walk
-rest 5 minutes-
200 M Run or 16/12 Cal Bike
40’ Handstand Walk

SPRINT! Both parts should be a sprint. Think of going fast on Part 1 and even faster on Part 2.

How it Should Feel: GASSY! The high intensity row to start combined with fast movement upside down will leave you out of breath and gassed!

Metcon (Time)
12 Minute EMOM

Minute 1: 12-15 V-Ups
Minute 2: 4-6 Strict Toes To Bar
Minute 3: 1-3 Rope Climbs [15ft]

Metcon (Weight)
3 Sets
30 Second Farmers Carry Hold (2×50/35)
…immediately into…
100ft Farmers Carry (2×50/35)

-rest 60-90 seconds between sets-

Log the weight as BOTH dumbbells (if you used 50’s log 100#)