200m Jog
15 Dislocates
10 Leg Swings
10 Reverse Lunges each Side

Hold bottom of Air Squat x 60 seconds

Followed by…

(With empty barbell)

5 Deadlift, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Squat Cleans, 3 Front Squats
3 Squat Cleans, 3 Split Jerks

Strength and Skill

Every 90 seconds, for 15 minutes (10 sets) of:
Hang Clean + Jerk

Start around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound.

*Hang positions take away the need to navigate the knees, which makes the lift less complicated and allows you to focus more on speed. It is important to understand that the explosion phase takes place around the mid thigh. Focus on that explosion today!


Complete as many rounds and reps as possible in 16 minutes of:

16 Dumbbell Box Step-Overs (50/35 lbs to 20″ box)
16 Dumbbell Push Presses (50/35 lbs)
16 Air Squats

*Using one dumbbell.

At Home Warm-up

When the clock starts, perform…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 Seconds Static Squat Hold
20 Mountain Climbers

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

Deadlift and Situps

When the running clock reaches 20:00, perform the following…

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups or Situps
Dumbbell Deadlifts

Squat and Lunge

Rest until the running clock reaches 28:00, and then perform the following…

For time:
Complete rounds of 42, 30 and 18 reps for time of:
Air Squats
Alternating Jump Lunges


Figure Four on Roller
Roll Hamstrings and Posterior
Mash Quads

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