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Warm Up

3 Steady Rounds: 12 Push Ups, 12 Squat Jumps, Row 150m HARD

Lots of barbell today so we’ll keep the warm up bodyweight work. Focus on quality push up reps and elevate your hands as required to maintain a strong midline position throughout. Row hard – the first heart rate spike your have shouldn’t be in the metcon!

Mobility Recommendation: Single LAX Ball Pec Smash, :90 per side


Bench Press: 5-5-5-5-5

All five sets should be around the same weight. Focus on solid mechanics: stay rooted to the bench; hips, shoulders, head remain connected to the bench and feet are rooted to the floor — no bouncing the barbell off the chest and no excessively wide grips or flaring elbows.


4 RFT*: 10 Deadlift (135/95), 8 Hang Power Cleans (135/95), 10 Front Squats (135/95)

If you drop the bar before finishing all 10 front squats, there is a 10 lateral bar burpee penalty. This is exactly what it looks like – an unbroken challenge. We’d rather see you scale to be able to hold on for all 28 reps each round than purposely have to do burpees.




Steady Through: 750m Row, 5 Wall Walks, 2:00 Squat Hold

Just one round straight through to get warm. After this, we suggest building in some skill work with either a bodyweight movement or even load up a barbell. This is a great day to mix some additional skill work into class before this longer conditioning piece. Even though it’s not programmed, what’s to stop you from spending 10 minutes finding a heavy clean and jerk for the day, or working through lots of reps with an empty bar?

Mobility Recommendation: Achilles/calf Smash, 2:00/side


AMRAP 10 Minutes: 200m Run, 10 Power Snatch (95/65)

– rest 5 minutes –

AMRAP 10 Minutes: 200m Run, 10 Clean and Jerks (95/65)

This is a good day for you to practice higher rep touch and go throughout this whole workout, so make sure the weight is scaled to a level where you can perform the ten clean and jerk or ten snatches in 2 sets or less every round.