Recommended Warm Up (15 Minutes):

400m Run

Overhead Stretch

Ankle/ Calf Stretch

10 Air Squats

10 Overhead Squats (barbell)

10 Muscle Cleans (barbell)

10 Hang Power Cleans (barbell)


3 Rounds for Time:

400m Run

20 Overhead Squats (95/65#)


@ the 20:00 Mark


3 Round for Time:

30 Toes to Bar

10 Power Cleans (185/125#)


*This is 2 separate workout.  2 Times. Do the first workout and then rest until the 20 minute mark before starting the second workout. Overhead squats should be unbroken.  If you can do 20 unbroken OHS, the air squats on Barbara should be easy J  The cleans should be steady singles.  You should get 7-10 minutes rest between workouts!


Scaling Options:

Toes to Bar or Knees to Chest (Work on maintaining kip) or V-Ups


Skill Work