10 Cal Row

10 Bow to Bends

10 Squat to Stands

Grab med Ball

200M run w/med ball

Take med ball to target

5 Front Squat w/med ball

5 Push Press w/med ball

5 Wall Ball Shots

Dumbbell Warmup: Grab one light dumbbell and perform 5 reps per side of: deadlift, DB High Pull, DB push Press, then 6 alt DB Snatch, then 5 DB goblet squats.

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk


3-Position Power Clean Complex (Above Knee, Below Knee, Ground)




+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Last time with our 3-Position Power Clean complex this cycle before we re-test our 1RM in Clean & Jerk. As a reminder, the Power Cleans will be performed in a complex consisting of a rep from above the knee, below the knee, and from the ground.  This equals 1 rep of the complex.   The goal is to hold onto the bar during one complex rep, and finish with one Jerk (Push or Split) before putting the bar down.  The %s go up this week, so keep that hook grip!  With these being Power Cleans, make sure you get a VIOLENT hip extension along with a HIGH pull before you pull yourself under the bar.


13 Min to finish:

60 Alt Dumbbell Snatches (50/35)

50 Wallballs (20/14)

40/30 Cal Row

30 Wall Ball Sit Ups (20/14)

20 DB Goblet Squats (50/35)

100M Med Ball Run (20/14)


If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

Little mini-chipper to finish off the day.  Can you make it all the way to the end!  It is doable.  If you do hit the time cap, add one second to your time for every unfinished rep (Ex: I got through all the wall balls before the time cap, so my score would be 13:21).


Scaling Options:

DB weight -> 35/25 -> as needed

Med Ball weight -> 14/10 -> as needed

If doing SDHP, bar weight -> 75/55 -> as needed


Cool Down:

Roll out low back and T-Spine – 3 Min


Thread the needle hold – 30 sec per side

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