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Warm Up

Mobility/Activation Recommendation: Dragon Pose, 2:00/side

General Warm Up, 2 Rounds: 10 Step Through/Front to Back Lunges, 12 KB RDLs (R1) or Russian KB Swings (R2) (70/53), 10 Scap Push Ups, 10 Push Ups


Every 3 Min for 27 Minutes:

  • 0-3: 30 Goblet Lunges (70/53)
  • 3-6: 30 Russian KB Swings (70/53)
  • 6-9: Max Reps Strict Pull Ups (RX+ Strict Muscle Ups)

Note that only 1 of the 3 movements is performed in the three minute window, rotating each time. Each exercise, other than the pull ups/muscle ups should not exceed 2 minutes of work to ensure adequate rest before the start of the next round. However, the KB weight should be much heavier than you would normally use to make this the challenge it should be. The pull up/strict muscle up station is an AMRAP each time for the entire 3 minutes.

Strict Muscle Up tips: even the fittest athletes will likely only be able to accumulate a handful of these each round. However, because there is no kipping, banded strict muscle ups are very possible. A couple of keys to successfully doing these are: a false grip, leaning back slightly through the pull, and an aggressive turnover. If athletes have the strength but require a touch of lower body assistance, allow it as long as it’s safe – in training it’s ok to allow some gray area for progress, as most won’t go from 0 to 1 strict muscle up without a little progression first.


Plank Hold: accumulate 5 minutes

Mid line cool down today is accumulating 5 minutes in a plank. For those who find planks “easy,” think about squeezing your whole body as tight as you can; if you do that, we assure you that you won’t find these “easy” any longer. Those athletes should also shoot to hold for 5 minutes straight.



Warm Up

General Warm Up, 2 Rounds: 20 Banded Good Mornings, 20 Lateral/Cossack Squats, 10/7 Cal AB

Mobility/Activation Recommendation: Squat Hold, 2:00


Deadlift: 3-3-3-3-3-3-3-3 (8×3)

Goal for the deadlifts today is speed sets. We want you pulling between 60 and 75% of your 1RM with speed from the floor. These should be touch and go with a controlled descent but a very fast pull. For larger classes, setting the clock and having everyone start a new round every 60-90 seconds at most is a good strategy, and is roughly the rest time we’re looking for in these sets. Ensure you are pulling the slack out of the barbell before it separates from the floor. Often with speed sets, athletes will rip the bar off the floor and put themselves in poor positions which defeats the purpose.


15-12-9: AB Cals (9-7-5 for women), Power Snatch (95/65), Overhead Squats (95/65)

The range of motion this workout requires ensures that you are going to be in the pain cave. The time domain today is sub 12 minutes for everyone, with more experiences athletes being challenged to go sub-7 minutes with unbroken sets on the barbell. Everyone should stick to 2 sets or less on the barbell, and if overhead squats are the limiting factor due to mobility, consider scaling to a front squat to preserve the stimulus and keep yourself getting below parallel safely.