8 Box step overs

10 Bow 2 Bends

5 tuck jumps

10 Squat 2 Stands

5 cobra to down dog

5 cobra to hip snap

5 box jumps

3 burpee box jump overs

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls


Clean Pull


Increase weight ea set

Video courtesy of Catalyst Athletics.

Second strike at Clean Pulls this cycle. Hitting these will also help break the habit of an early arm bend in the clean.  Normally folks will pull early as an anticipation of having to move the bar up to the shoulders for the catch. By sticking with just hitting the pull, you’ll see by not bending the arms, the hips are able to generate even more force on the movement.



3 Burpee Box Jump Overs (24/20”)

3 Deadlifts (225/155#)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

– Continue adding 3 reps to each movement until time expires

Video courtesy of OPEX Fitness. Little Deadlift/burpee box jump over ladder for our Wednesday fun!  Look to keep the burpee box jump overs smooth and continuous.  Don’t red-line them, but don’t walk.  This way, you got it in the tank to go unbroken or hit big chunks on the deadlifts

Scaling Options:

Box height -> 20/16 -> as needed -> scale to burpee box step overs

Bar weight -> 185/130 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side


Scorpion Stretch – 1 Min per side


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