Recommended Warm Up (10 Minutes):

400m Run



With an empty barbell:

Front Rack Stretch

10 Muscle Cleans

10 Hang Power Cleans

10 Power Cleans


20 Minute AMRAP:

500m Bike

3 Weighted Strict Pull Ups (50/35#)

5 Strict Pull Ups

7 Pull Ups

Rest 1 Minute


*Alternate in a team of 3 on the bike erg.  If you don’t have bikes, you can run 200m or row 250m.  The bike is always occupied.  Scale this to 15 pull ups of varying intensity going to harder to easier.  First 3 should be tough pulls, the next 5 should be easier, and the last 7 should be the easiest.  Another example would be 3 Strict Pull Ups, 5 Kipping Pull Ups, 7 Inverted Rows.  Scale this accordingly so you don’t hold up your team.  Expect to get 5-6 rounds in.


Power Clean (20 Minutes)



*All TOUCH AND GO reps here.  This shouldn’t be maximal, just something heavy for the day for 5 touch and go sets of 5.  Try to do all 5 sets at the same weight.  Rest about a minute after each set.

Skill Work