Warm Up
5:00 Dynamic
+
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Power Clean x5
Squat Clean x5
Then,
10 Back Squat w. bar
10 Goodmornings
Prep
X-Band Walks x 10 steps each direction
Strength
Back Squat Wave:
3-2-1-3-2-1+. Rest 2:00
– Second Wave heavier than first wave.- Last set is AMRAP set.
– Start at roughly 50% of your 1RM.
For example:
Set 1: 3 @225 (50% of 1RM)
Set 2: 2 @275 (60% of 1RM)
Set 3: 1 @315 (70% of 1RM)
Set 4: 3 @275 (60% of 1RM)
Set 5: 2 @315 (80% of 1RM)
Set 6: 1+ @345 (20# off PR) (90% of 1RM)
Beginner: Back Squat: 6 x 4-5. Rest 2:00>
Metcon
“Backhand”
In 5:00 Window:
Run 400 meters:
Remaining time:
Max Squat Cleans (155, 105)
Rest 3:00 + Repeat
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Score = Score #2
Atlernate Scaling Options
– Running: Sub 400m Row, 90s Assault Bike, 90s Ski Erg, or 100 Double Unders.
– Squat Cleans: 5 Deadlifts (95, 65) + 5 Front Squats
Extra Credit
KB Reverse Lunge + RDL Combo: 3 x 6 (1 + 1 = 1 Rep). Rest 60s.
Abs: Athletes Choice