Recommended warm Up (10 Minutes):

3:00 on a Machine


Wrist Stretch

Front Rack Stretch

10 Hang Power Cleans (barbell)


With a Partner, For Time:


Calorie Any Machine

Push Ups

Toes to Bar


Time Cap = 30 Minutes


*Break up the work as you wish.  I recommend going 10 cal at a time on the bike and either sets of 5 or 10 on the push-ups and toes to bar.  This is a tough workout and you may not finish the workout, but its good volume either way.

Scaling Options:

Toes to Bar or Knees to Chest or V-Ups

Push Ups or Push Ups with hands on a box or bench



Hang Power Clean (15 Minutes)

5 x 3


*Rest 1 minute between each set.  These should be strung together in a row.  Pick a moderately heavy working weight for this and do them all at the same weight.

Skill Work