Recommended Warm Up (15 Minutes):

400m Run

15 Shoulder Rolls (pvc)

10 Leg Swings Each Leg


With an Empty Barbell:

5 Strict Press

5 Push Press

5 Push Jerk

5 Power Clean and Push Jerk (pause in catch position)

5 Power Snatch (pause in catch position)


With a Partner, For Time:

60 Clean and Jerks (135/95#)

-Rest 3 Minutes-

60 Muscle Ups

-Rest 3 Minutes-

60 Snatches (135/95#)


*Break up the work as you wish.  You can go singles or a few reps at a time on the barbell movements.  The scale for muscle ups is 60 Burpees + 60 Pull Ups + 60 Push Ups.  If you have a team where one person is doing muscle ups and one is not, have the person who is not match the reps of the muscle ups.  Ex. 5 Muscle Ups, then your partner does 5 Burpees + 5 Pull Ups + 5 Push Ups.  That would equal 10 total reps!


Cash Out (optional)

3 Rounds for Quality:

15 Shoot throughs

15 Plyo Push Ups


*For the Plyo Push Ups, jump your hands on and across a 25# plate.


Skill Work