General Warm Up (5-12)
“Perfect Warmup”
15 Jumping Jack
15 Seal Jacks
20 Power Jacks
10 Open Up Shoulders
10 Leg Swings (each side)
2-3 Inch Worms
3-5 Worlds Greatest Stretch Open/Close
5 Pushup / Downward Dog
5 Boot Strappers
10 Squat Twist / Reach (5 each side)
Specific Warm Up (12-24)
Barbell:
3-5 Normal Deadlift
3-5 Hang Jump and Shrug
3-5 Hang Elbows High and Outside
3-5 Hang Muscle Clean
3-5 Strict Press
3-5 Front Squat
3-5 Push Press
3-5 Hang Power Clean
3-5 Push Jerk
3-5 Clean and Jerk
T2b:
10 Scap Pullups
5 Small Kips
5 Big Kips (2″ hitch)
5 Knees to Elbows (teach leaning back and throwing bar down)
5 Kick to height (knees to elbow then extend legs in kick, teaching quick kick and staying behind bar)
5 Toes to bar (or workout option)
+
4 burpee to rig
(28-34)
6 minutes of 3 clean and jerks each minute. Start at 50% 1rm. Can be singles or touch and go!
RX (40-52)
12 Minute AMRAP
10 Toes to bar
8 Burpee to rig
6 Clean and jerk (165/115lb.)
Intermediate
12 Minute AMRAP
10 Hanging leg raise
8 Burpee to rig
6 Clean and jerk (135/95lb.)
Baseline
12 Minute AMRAP
10 Lying toes to rig
8 Burpee to rig
6 Clean and jerk (35/15lb.)
(55-60)
:30 Cobra
:30 Childs Pose
:30-1:00 Foam Roll Lats (each side)
Today begins with a solid primer lifting session designed to prepare you for the barbell work in the AMRAP. The goal is to gradually build throughout the lifting portion and finish at a relatively challenging load that is heavier than what you plan to use in the workout. This is not a “start heavy and stay heavy” day—focus on quality movement and controlled progression as the weight increases.
After the lift, athletes will deload the bar and prepare for 12 minutes of steady work. Choose a barbell load and gymnastics scaling option that allow rounds to be completed in under 2:00 while still maintaining good movement quality and consistency. The goal is sustainable pacing, not hitting a wall halfway through the workout.