Warm-Up
Spiderman lunge x 10 total
Backward lunges w/ twist x 10 total
Rollover to V-Sit x 10
Straight leg and arm bear crawl x 50’ Forward and Backward
Russian Step Ups x 10/leg
Single Leg RDL w/ Kb x 8 leg
+
Forearm Smash x 30sec/side
Forearm stretch x 30sec/side
Banded Front Rack Stretch x 30-60sec/side
+
Empty Barbell
1 set:
8 Clean Grip RDL
8 Hang muscle Cleans
8 Front squats
8 strict press’s
Workout
A. Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean
*Build over the course of the six sets.
+
on the 12min mark
+
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Clean Deadlift x 2 reps w/ 8sec descent
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
B. Four sets for max reps/calories:
30sec of Row/AB/Ski Calories
– Rest 30
30sec of Box Jumps (24″/20″) – Must step down!
– Rest 30
30sec of Toes to Bar or Muscle Ups (ring or bar)
– Rest 30
