Date: Wednesday, May 8th

Warm-Up & Mobility: coaches choice

Skill: none

Strength: EMOM 8 – 1 Clean Pull + 1 Power Clean + 1 Hang Clean (or Hang Power Clean + Front Squat)

Super Set: none

Conditioning: “pin cushion”

4x  3 min AMRAP (15 min)

1 min rest after each round.

8 Hang Power Cleans (35/65/95)

8 Barbell Reverse Lunge (Front Rack or Back Rack)

8 Twisting Barbell Planks

*After rest, pick up where you left off.

Guide: 7-12 rounds. About 2 rounds every cycle.

Scale up:


Coaching Notes: Keep the Barbell close on the cleans.  Work on keeping each rep consistent and finishing in a strong rack position with elbows in front of the bar.   Unless you plan on going unbroken the whole workout, plan on resting after 7 cleans, then doing the last clean straight into the lunges. Lunges will feel more comfortable by moving barbell behind the neck intio the back rack position especially in shoulder mobility is an issue.  Make sure to pick up where you left off after every round. 1 min rest in between cycles so make sure you get after it during the work.

Cash Out: 5 MInutes: Row 150m / 10 sit-ups

HYP: Every :90sec  for 4 rounds

12 weighted hip extensions