MONDAY, SEPTEMBER 16TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a challenging set of Power Clean + Squat Clean over the course of 6-7 sets.
– Conditioning: This workout will challenge your lungs and grip – pick a load you can work without
excessive rest and pace that is sustainable – hint: start slow and adjust as the workout progresses.
B) Warm Up (3:00 – 15:00)
3:00 – 8:00
Dynamic Movement – Skips, lunges, butt kickers, jumping jack shuffle ect.
8:00 – 10:00
Glute Activation – X-Band Walks x 2:00 Max Reps
10:00 – 15:00
Movement Specific + CNS – w. empty barbell –
3 Muscle Cleans + 3 Front squat
Put the bar down and perform 3 Kneeling Jumps + Vertical Jump to activate the CNS between.
2 Power Clean + 2 squat.
Put the bar down and perform 3 Kneeling Jumps + Vertical Jump
Then on the coaches call – 1 Power Clean + 1 squat x 3 sets
Put the bar down and perform 3 Kneeling Jumps + Vertical Jump to activate the CNS between.
C) Strength (15:00 – 45:00)
1) Power Clean + Squat Clean: Build to a heavy set. Rest 2:00
1 Set = 1 power clean + 1 squat – not done touch n go.
Alternate Strength – Back Squat: 5 x 5. Rest 90s.
2) Review Rope Climb & Scaling
D) Conditioning (45:00 – 56:00)
”90s Hip Hop”

For time:
10-8-6-4-2
Power Clean + Front Squat (155, 105)
20-16-12-8-4
Pull-ups
Rx+: (155, 105) Squat Cleans) (5-4-3-2-1 Rope Climbs)
L3: (135, 95)
L2: (20-15-10-5 Goblet Squats) (30-25-20-15 Ring Rows)
L1: (20-15-10-5 Goblet Squats) (30-25-20-15 Ring Rows)
Beginner – Sub 20-15-10-5 Goblet Squats for Cleans
11:00 Time Cap