A. Warm Up

Coaches choice

B. Strength

EMOM x 10 minutes

Odd minute – Muscle Clean + 2 Hang Power Clean

Even minute – Power Clean + 3 Power Jerk TnG

*keep loads on barbell the same for both complexes


IF time allows

Clean Grip Deadlift

3 sets of 8 reps

TnG Reps using Hook Grip but both hands must remain overhand. No mixed grips. Every 3:00 minutes

*we are going to build load over the next 4 weeks here. stay moderate and only make the last set of 8 tough.

C. Conditioning


12 minute AMRAP

12 Box Jumps 24/20″

6 Thrusters 95/65#

6 Bar Facing Burpees

D. Mobility

3-4 minutes

90/90 KB Flow and Holds

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike