Recommended Warm Up (10 Minutes):

:90 Bike

1 Minute Overhead Stretch

:90 Bike

1 Minute Pigeon Stretch each leg


3 Rounds for Time:

10 Hang Power Cleans (185/125#)

100’ Handstand Walk

25/20 Calorie Bike Erg

15 Minute Time Cap.

*The cleans should be challenging but unbroken.  Use the bike a bit as recovery. You can sub the bike for the same calories on the rower or a 300m Run!

Scaling Options:

100’ Handstand Walk  50’ Handstand Walk  15 Handstand Push Ups  15 Double Dumbbell Push Press


Squat Clean (20 Minutes)


*Work up to a heavy triple for the day.  Drop the bar after each rep.  Make each rep look and feel as consistent as possible.

Skill Work