Recommended warm Up (10 Minutes):

3 Rounds:

:20 Bike Erg Easy

:20 Bike Erg Sprint

10 Air Squats

10 Push Ups


4 Rounds for Time:

10 Bench Press (205/125#)

10 Hang Power Cleans (205/135#)

*Alternate Rounds with a partner for 4 rounds EACH!

*Do this with a partner.  This is a challenging workout if you pick the right weights.  Both should be heavy, unbroken sets!  Allow 12-15 Minutes for this!


10 Minute EMOM:

1 Power Clean

*These should be heavy today.  Shoot for 80-90%.  You are more than welcome to add weight as you go through this as long as your form stays together.  Focus on positioning in your catch.  Feet Flat, Hips back, feet shoulder width apart.

Skill Work