Warm-up

• 1:00 Row
• 20 Lunges (total)
• 1:00 Row
• 0:30 HS Hold
• 1:00 Row
• 20 KB Swings (light)
• 5 KB Goblet Squats
• 5 KB strict Press
• 5 KB Thrusters (1xKB Light)
• Barbell Warm Up: (Empty BB)
  • 3 Hang Power Cleans
  • 3 Low Hang Power Cleans
  • 3 Power Cleans
  • 3 Push Jerks
  • 3 Hang Squat Cleans
  • 3 Low Hang Squat Cleans
  • 3 Squat Cleans
  • 3 Split Jerks

STRENGTH

• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• Use the heaviest weight you can for each set. Rest as needed between sets.

Work up each set to a heavy set for this complex. Hold onto the barbell for the whole complex.

METCON

• Every 1 min for 24 mins, alternating between:
  • 20/15 Row Calories
  • 10 Double Dumbbell Thrusters, 50/35 lbs
  • 15/12 Bike Calories (12 Burpees)
  • 50 Double Unders

Limit each minute to 45 secs of work! If you don’t have a bike row twice, same calories. Scaling Options: Use a DB weight that is doable unbroken for all rounds. Scale to 30-40 seconds of DUs practice or 100 Single Unders. Limit to 50 seconds on the machines for each minute!