Part 1:

15 Minutes to work up to heavy:

2 Deadlifts + 2 Hang Squat Cleans + 2 Front Squats

*Must be done unbroken

*Aim to do 5-6 sets here, ending near 80% of 1 RM Clean if possible

Part 2:

AMRAP 5

20 Push Ups

20 Goblet Squats (53/35)

*Reduce push ups by 3 reps each round

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Noting fancy about part 1. Don’t hesitate to start light (around 40-45% of 1 RM clean) and take big jumps. In part 2, we want as much movement as possible over the short time domain. Scale the push ups accordingly so you can get through that first round without stopping more than once.

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SUGGESTED WARM UP

  1. 5 Bulgarian Split Squats (R and L) + 5 Press Ups – 2 rounds
  2. 5 Burpees + 10 Alternating Step Ups – 2 rounds
  3. Stretch and mobilize hamstrings / glutes / low back
  4. Stretch and mobilize front rack / wrists
  5. AMRAP 3: 5 Push Ups + 5 Deadlifts + 5 Hang Cleans + 5 Front Squats (45/35)

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