10 Box Step Ups

10 Cobra to Downward Dog

5 Cobra to Hip Snap

10 Spider-Man Lunge

5 Box Jumps

10 Squat2Stands

10 Thoracic High Fives

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk



2-Second Paused Clean (at knee)




+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based of 14Oct 1RM

Video and description courtesy of Catalyst Athletics.

Our Clean variation for this cycle will be a the Pause Clean (at the knee) The Pause Clean is performed identically to the clean, with the exception that there is a  pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds.  Do NOT lose tension.  Stay tight! After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh.

 The primary purpose of this variation this cycle is to learn to stay in a good, solid lifting position in the first pull of the clean.  Far too often a lifter will lose tension in the shoulders or back and start to roll their body forward.  By pausing right at the knee, take a mental inventory to make sure your shoulder blades are back, your core is tight and you are ready to continue moving through the lift




4 Burpees

8 Pull Ups

12 Box Jumps Over (24″/20″)

All bodyweight bonanza today!  Steady pace will get your numbers high in this one.  Don’t forget, on the box jump overs, you don’t have to fully open your hips and knees at the top.  Just get over the box!


Scaling Options:

Pull-ups -> Buddha pull up -> ring row -> table row


Box height -> 20/16 -> as needed


Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW


Pigeon Pose on Box – 1 Min per side


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