Recommended Warm Up (15 Minutes):

400m Run

15 Box Jumps- working on jumping and landing with balance on the bottom of your foot and knees tracking out.

Forearm Smash

Tricep Smash

Lat Smash

*All on an empty barbell on a rack


For Time:


Power Clean (155/105#)

Box Jump (24/20”)

Strict Handstand Push Up


Time Cap = 18 Minutes

*Keep your form together as you work your way up in reps here, make the first power clean look like the last.  Jump and land in a good position on the box jumps.  Be an ATHLETE!

Scaling Options:

Strict HSPU or Kipping HSPU or Double Dumbbell Strict Press


10 Minute EMOM:

2 Power Cleans

*This should be around 85-90% of your max.  Do these as singles, resetting between each rep!  Work on not letting your feet go too far out, jump and land, but land no wider than your squat position.  This should be heavy, but a weight you can be powerful and athletic with.

Skill Work