Power Clean Instruction with Coach

5 Rounds For Time
8 Lateral Burpee Over Bar Burpees
4 Power Clean (155/105) scale to lighter weight or DB Power Cleans

Power Clean Instruction with Coach

5 Rounds For Time
8 Lateral Burpee Over Bar Burpees
4 Power Clean (155/105) scale to lighter weight or DB Power Cleans

Power Clean Instruction with Coach

5 Rounds For Time
8 Lateral Burpee Over Bar Burpees
4 Power Clean (155/105) scale to lighter weight or DB Power Cleans

5 Sets:
500m Row or 400m Run
2min Bike or 2 Min Row
300m Row or 300m Run
30sec Bike or 45 sec Row
100m Row or 100m Run
*Rest 3 Min between sets.

Gymnastic Practice
5 Rounds:
Handstand holds 30 sec
10 Single arm Strict Press (L/R Arm) DB or KB Light Weight
50’ SA Overhead walk (L/R) DB or KB Moderate Weight

5 Sets:
500m Row or 400m Run
2min Bike or 2 Min Row
300m Row or 300m Run
30sec Bike or 45 sec Row
100m Row or 100m Run
*Rest 3 Min between sets.

Gymnastic Practice
5 Rounds:
Handstand holds 30 sec
10 Single arm Strict Press (L/R Arm) DB or KB Light Weight
50’ SA Overhead walk (L/R) DB or KB Moderate Weight

5 Sets:
500m Row or 400m Run
2min Bike or 2 Min Row
300m Row or 300m Run
30sec Bike or 45 sec Row
100m Row or 100m Run
*Rest 3 Min between sets.

Gymnastic Practice
5 Rounds:
Handstand holds 30 sec
10 Single arm Strict Press (L/R Arm) DB or KB Light Weight
50’ SA Overhead walk (L/R) DB or KB Moderate Weight

For Time:
1,000m Row
60 Wall Ball (20/14)
40 Burpees
20 Pull Ups

Strength: Not for Time
DB Bench + DB Row
20-20-20-20 = 4 Sets
10 DB Bench Press + 10 DB Row

For Time:
1,000m Row
60 Wall Ball (20/14)
40 Burpees
20 Pull Ups

Strength: Not for Time
DB Bench + DB Row
20-20-20-20 = 4 Sets
10 DB Bench Press + 10 DB Row

For Time:
1,000m Row
60 Wall Ball (20/14)
40 Burpees
20 Pull Ups

Strength: Not for Time
DB Bench + DB Row
20-20-20-20 = 4 Sets
10 DB Bench Press + 10 DB Row

STRENGTH
2 Position Clean (Above Knee + Floor) + Split Jerk 4-4-3-3-3
*Do one set every 2 minutes
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

METCON

5 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep) or 60 second bike or high knees
14 GHD Sit Ups Or Ab Mat Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
12 Cal Row
2 Rope Climbs Modified Rope Climbs

STRENGTH
2 Position Clean (Above Knee + Floor) + Split Jerk 4-4-3-3-3
*Do one set every 2 minutes
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

METCON

5 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep) or 60 second bike or high knees
14 GHD Sit Ups Or Ab Mat Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
12 Cal Row
2 Rope Climbs Modified Rope Climbs

STRENGTH
2 Position Clean (Above Knee + Floor) + Split Jerk 4-4-3-3-3
*Do one set every 2 minutes
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

METCON

5 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep) or 60 second bike or high knees
14 GHD Sit Ups Or Ab Mat Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
12 Cal Row
2 Rope Climbs Modified Rope Climbs

STRENGTH
Snatch Push Press + Pause OHS + Pause Snatch Balance 5-5-4-4-3
*Do a set every 2 minutes
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position

Metcon
5 rounds Modifications
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)

STRENGTH
Snatch Push Press + Pause OHS + Pause Snatch Balance 5-5-4-4-3
*Do a set every 2 minutes
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position

Metcon
5 rounds Modifications
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)

STRENGTH
Snatch Push Press + Pause OHS + Pause Snatch Balance 5-5-4-4-3
*Do a set every 2 minutes
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position

Metcon
5 rounds Modifications
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Push jerks (75/55)