200M jog

Walking Lunges 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

Bear crawl 30’

Crab Walk 30’

5 Min Jump Rope work

Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk



Clean + Jerk Complex (Clean + Hang Clean + Jerk)




Sets start every 3 min

Video courtesy of The Strength Agenda. Our second go at our Clean Complex for this cycle.  As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power).  Last cycle we worked on dropping under the bar with the intro of the hang squat clean.  This cycle we continue that progression by adding another drop under the bar with the squat clean from the ground. Again, the concept we are going for is, with the distance the bar has to move in a squat clean being shorter than a power clean, we should see an increase in weight faster.  The big piece is learning to drop under the bar FAST, and having control at the catch.  %s go up a little, so hit it hard!  



“Triathlon 1K”

For Time:

1000 Meter Row

100 Double-Unders

1000M Run

Start your week off right with this cardio buffet!  Aim to finish in less than 15 Min.


Scaling Options:

DUs -> 250 SUs

Row -> 80 Sumo Deadlift high Pull (95/65)

Run -> 1250M Row


Cool Down:

Heel cord mash – 1 Min per side


Roll out hamstrings – 30 passes per leg

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