Warm Up:

400M Indian Run

Duck Walk 30’

One-leg RDL to kick 30’

Side lunge 30’

Inchworm 30’

10 sit ups

Barbell w/u



Happy Birthday Taylor Keller!

For Time:

2-4-6-8-10-12-14-16-18-20-22-24 – Hang Power Clean (115/80)


24-22-20-18-16-14-12-10-8-6-4-2 – Ab Mat Sit Ups

So, start with 2 Hang Power Cleans, then 24 ab mat sit ups, then 4 hang power cleans, then 22 ab mat sit ups…etc until the last set is 24 hang power cleans and 2 ab mat sit ups.


Scaling Options:

Bar weight -> as needed


Ab mat Sit up ->feet-anchored sit up


Cool Down:

Roll out forearms – 2 min per arm


Downward dog to cobra (slow) x20

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