Tuesday, May 29th, 2018


A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Med Row
Push-up to Down Dog

Faster Row
Active Samson


Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

3 x 1
Hang Pwr Cleans + Pwr Jerk @ 50%


3 x 2
Tempo Clean Pull @ 70%


15 Min Amrap:

15 Hang Power Cleans 135/95
18/13 Cal Row
15 Chest to Bar Pull-ups
60 Double Unders

Although these will likely be partitioned during the workout, the weight on the barbell for the hang power cleans should be something that athletes are capable of completing unbroken when fresh. The double unders and pull-ups should be performed at a variation that allow athletes to complete the movements in no more than 3 planned sets.