Recommended Warm Up (10 Minutes):

200m Run

15 Air Squats

200m Run

5 Inchworms + 2 Push Ups

200m Run

Partner Front Rack Stretch


20 Minute AMRAP:

5 Squat Cleans (185/125#)

10 Strict Handstand Push Ups

15 Ab Mat Sit Ups


*Pace this workout out from the start!  The squat cleans should be moderately heavy singles.  Scale the strict HSPU to dumbbell strict press.  Try to recover on the sit ups.



Hang Squat Clean (20 min)



*Build to a heavy single for the day.  Focus on a strong pull and good footwork.  If you have trouble pulling the bar all the way back up to your upper thigh, only lower the bar to the mid hang (middle thigh).

Skill Work