10 Kickers per side

10 Bow to Bends

10 Spider-man Lunge

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 Bent Over Huggers

10 Over & Backs

Barbell/DB/KB warmup: Grab either empty bar or a pair of light KB/DBs and perform 3 reps of: Dip/shug, dip/shrug/high pull, high hang muscle clean, high hang power clean, front squat, press, push press


EMOM for 24 Min:

Min 1 – 6 Hang Power Cleans

Min 2 – 6 Front Squats

Min 3 – 6 Push Press


Min 1-6, use same weight (aim for 95/65 start weight)

Min 7-12, use heavier weight

Min 13-18, use heavier weight

Min 19-24, use heavier weight


The weight jumps today will be totally up to you.  Go by feel.  If your body is feeling good and you want to make big jumps when you go up in weight, do it!  If things a re a bit sore, make the jumps smaller, but focus on good quality reps no matter what.  If you are limited to the amount of weight you have available, you can stick with the same weight throughout, just up your reps to 10. If by the halfway point, 10 reps feel too easy, increase the reps by 2 every round.


Scaling Options:

Bar weight -> 75/55 -> as needed

If no barbell, do with DBs

If limited on weights and can only do one weight -> stay same weight all rounds, up reps to 10


Cool Down:

Thread the needle hold – 1 min per side


Saddle Pose- 2 Min

Video courtesy of Signum CrossFit.  Quick Demo of the Saddle Pose.

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