Recommended Warm Up (10 Minutes):

2 Rounds:

20 Calories on any machine

10 Goblet Squats (kettlebell)

10 Sumo Deadlifts (Kettlebell)


“The Standard”

For Time:

30 Clean and Jerks (135/95#)

30 Muscle Ups

30 Power Snatch (135/95#)

15 Minute Time Cap

*Scale the weight accordingly to finish in the 15 minutes!   The sub for muscle ups is burpee pull ups.  You may jump into the pull up! 


Sumo Deadlift (20 Minutes)


*Work up to a heavy set of 5 for the day.   I know we don’t do these a lot, but it is good for your athletes to know how to do them.  Go over the movement before you start.  Wide stance, toes out, pull your hips low and to the bar before you STAND the weight up.

Skill Work