200M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Cossack Squats

10 Alt Toe Touch

10 Cobra2Downward Dog

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, push jerk, hang power clean.  Switch to Snatch grip, and perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, overhead squat


For Time:

400M Run

50 Back Squats

50 Front Squats

50 Overhead Squats

400M Run

50 Shoulder Presses

50 Push Presses

50 Push Jerks

400M Run

50 Hang Power Cleans

50 Hang Power Snatches

400M Run


Weight for all barbell movements – empty bar (45/35)

So, yes, each weight movement is done with an empty bar, but don’t let the light weight make you forget about good form.  Make sure you hit full range of motion in EVER rep.  Use the run as a quick recovery period before hitting the bar again.


Scaling Options:

Bar weight -> 35/25 -> as needed

Run -> 500M row -> 2 Min of cardio


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Childs Pose – 2 Min

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