Movement Prep/Activation:
7:00 Barbell + Engine Flow
0:00–2:00 Easy Bike or Jump Rope
2:00–5:00
2 rounds
8 Deadbugs
4 Dynamic Squat Stretches
5 PVC Muscle Cleans
5 PVC Front Squats
5 PVC Push Press
5:00–8:00
2 rounds
3 Empty Bar Hang Power Cleans
3 Empty Bar Front Squats
3 Empty Bar Push Jerks
3 Burpees
8:00–10:00
5 Empty Bar Clean and Jerks
Work to 85% OR RPE 8-9.
*If form looks good and you’re feeling it, then build to a 1RM
The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.)
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)
(KG conv: 52.5/35)
AFFILIATE COMPETE:
10:00 AMRAP
8 Burpee Over Bar
8 Shoulder To Overhead (115/75)
12 Front Rack Step Back Lunges (115/75)
(KG conv: 52.5/35)
**INDEPENDENCE (Intermediate):**
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)
(KG conv: 42.5/30)