30 Jumping Jacks

10 Spider-man lunge w/twist

10 Kicks

10 Inch worms

10 Thoracic High Fives

10 Hops over empty bar

5 Push Ups

5 Burpees

3 Burpee over bar

Barbell Warmup:

With an empty bar and clean grip, do 5 Good Mornings, 5 Elbow Rotations, 5 RDLs, then perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Press, Push Press, Push Jerk



Power Clean & Jerk

15 Min to build to a heavy single

In between sets – 1 Min weighted Plank

Video courtesy of Rogue Fitness.  The goal today is not to necessarily set a new 1RM on Power Clean & Jerk (but if that happens, cool!), rather the goal is to use the 15 minutes wisely to move from light weight to dial in the form to heavy weight that pushes your technique, but not to the point where you get so sloppy you hurt yourself.  Get heavy, but do NOT sacrifice form over weight.



21 Deadlifts (115/80)

15 Burpee Over Bar

9 Push Press (115/80)

6 Handstand Push Ups

Your goal should be to go unbroken on each movement.  That means, use the transition time as your rest.


Scaling Options:

Bar weight -> 95/65 -> as needed (Elite – 165/115)

HSPUs -> Pike Push Up on box -> Hand Release Push Ups

Video courtesy of NorCal Fitness.  Good demo of the Pike Push Up off a box.


Cool Down:

Iron Cross – hold 1 min per side


KB or bar shoulder mash – 1 Min per side

Video courtesy of CrossFit Southie.  Demo of the KB or barbell Shoulder mash.  Don’t need a ton of weight for this either.

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