200m Jog
20 Waiter Bows
Kneeling Wrist Stretch on floor
10 Scorpions
Cobra Pose 30 sec
Downward Dog Pose 30 Sec
20 Bunny Hops in place

With an empty Barbell
Prep the front rack position
Review the Power Clean Positions

Strength and Skill

Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1 rep

Build over the course of the 8 sets to today’s heavy.

FITNESS 200521

Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Power Cleans
12 Air Squats
12 Abmat Situps


Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Air Squats
12 Toes to Bar

Active Warm up at home

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Lying Leg Lift hold (6 inches)
30 seconds of Hollow Hold
Rest 30 seconds

Run burpee squat

When the running clock reaches 10:00, perform the following…

Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Calorie Bike/Row
5 Burpees
5 Jumping Squats
Rest 30 seconds

5RFT Wall Ball and Deadlift

When the running clock reaches 18:00, perform the following…

Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Calorie Bike/Row

*Substitute 15 Thrusters if you do not have a wall ball.

Time Cap = 16 minutes


LAX to Glutes and Feet
Roll Posterior
Mash Quads

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