General (7:00)
:30 jumping jack
:30 light KB swings
:30 air squat
3 rounds (easy pace)
+
5 inch worm
10 spiderman
10 scorpion
__________
Specific (20:00)
5 scap push up
10 alternating shoulder tap
5 kneeling push up
5 hand release push up (or scaled version)
__________
:20 head hang
10 hollow rock
10 Superman
10 kip swing
5 kipping leg raise
2x 3-5 toes to bar or scaled version
_________
5 deadlift
5 front squat
5 clean pull
5 squat clean
3×3 building to opening weight of strength work
(10:00)
Every 2:00 x 5 sets
Execute 3 squat cleans
*start at 75-80* keep as heavy as possible and build where possible.
RXConditioning (13:00)
13:00 AMRAP
7 squat cleans (155/105lb.)
11 toes to bar
15 hand release push up
Goal: 4+ rounds
*no quads touch floor during hand release for RX on push up.
Intermediate
13:00 AMRAP
7 squat cleans (95/65lb.)
11 kipping knee raise
15 kneeling hand release push up
Goal: 3+ rounds
Baseline
13:00 AMRAP
7 squat cleans (medball)
9 V up or lying leg raise
10 kneeling or box hand release push up
Goal: 3+ rounds
(5:00)
:30 pec stretch each side
1:00 pigeon each leg
Today we are kicking down the door with squat cleans and then some. The goal is to see what we can handle on the barbell today with fresh legs, and then get into some fun barbell cycling for the conditioning. The goal is to start pretty heavy and get heavier for the strength work, and for the conditioning aim to finish a minimum of 4 rounds (scale if needed). For the load on the barbell, you should be capable of touch and go reps (even though the reps in this workout don’t need to be touch and go).