Recommended Warm Up (10 Minutes):

2 Rounds:

300m Row

15 Air Squats

10 Push Ups

With an Empty Barbell:

10 Muscle Cleans

10 Front Squats

5 High Hang Squat Cleans

5 Squat Cleans


With a Partner, For Time:

100/80 Calorie Ski Erg

50 Strict Handstand Push Ups

100 Kettlebell Swings (70/53#)

150 Toes to Bar

100/80 Calorie Ski Erg

Time Cap = 22 Minutes

*This was a tough cap to get under, so if you don’t finish, get as much as you can in 22 minutes!  One person working at a time.  If you don’t have Ski Ergs, you may use any machines!  Keep your sets on the shorter side for everything.  10’s on the machine and KBS, and 3-10 Reps on the TTB and HSPU!


Squat Clean (20 Minutes)



*Work up to a heavy set of 3 for the day.  Drop the bar between each rep.  If you feel like you can’t keep your form, make that your last set or stay at a weight where you can focus on a strong catch position. 

Skill Work