Recommended Warm Up (10 Minutes):

400m Run

With a barbell: Quad Smash

With an empty bar:

10 Muscle Cleans

10 Front Squats

10 Hang Squat Cleans


For 2 Cycles:

4 Minute AMRAP:

30/24 Calorie Bike Erg

Max Reps Toes to Bar

Rest 1 Minute

4 Minute AMRAP:

30/24 Calorie Row

Max Reps Handstand Push Ups

Rest 1 Minute 

*20 Minutes Total!  Alternate between 1 round on the bike and 1 round on the row.  Score is total reps.  If you don’t have bikes you can run 400m.

Scaling Options:

Toes to Bar  Knees to Chest  V-Ups

Handstand Push Ups  Double Dumbbell Push Press


Hang Squat Clean (20 Minutes)

5 x 1 @ 80% of 1RM

*These should be about 80% of your best full clean.  Heavy weight, but something you can move well.

Skill Work