Hope everyone enjoyed the Open! Think we all came out of it better than we went in.  We’ll have fun doing it again in October!

Time for our new cycle!


3-Position Clean (Floor, Below the Knee, above the knee)




Sets start every 2 min


%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Our clean complex this cycle will be a 3-position clean (Floor, below knee, and above knee).  The goal is to hold onto the bar through the complex.  You can drop the bar between reps.  Focus on getting the hips to open violently as to save your arms from having to pull as much.


5 Rounds

In 3 Minutes, Complete:

10 DB (35/25) Step Ups (24/20)

15 Wallballs (20/14)


Score is slowest round.

For each round, you will have three minutes to complete the required work.  Any time left over will be rest.  Note the finish time in each round.  Once done, figure out which round took you the longest.  That will be your score.  Highly suggest not coming out of the gates on fire, but move with a definitive purpose as to set a good time to match/beat every round.  IF for some reason you are not able to finish the work in a given round, the next round, reduce your reps.


Scaling Options:

DB weight -> as needed


Med Ball weight -> 14/12 -> as needed


Cool Down:

Couch Stretch – 2 min per side


Banded hamstring stretch – 2 min per side

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