2 rds

10 Calorie Bike

10 Glute Bridges Video

10 Right Leg Glute Bridges

10 Leg Leg Glute Bridges


2 Rounds:

20 Second Hollow Rocks Video

15 Scap Retractions Video

10 Kip Swings

5 Strict Pull-ups

Barbell Warmup Video

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats



7 Sets of 1

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%

Set 2: 45%

Set 3: 50%

Set 4: 55%

Sets 5-7: 60%


• Positioning is the focus of our opening piece for today

• At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor

• The challenge here isn’t the weights themselves, rather maintaining control of the weights during the slow tempos

• During each 14 second lift, let’s keep the hook grip on to simulate how we would typically clean

• Rest as needed between sets to maintain quality


• Slowing things down really allows you to feel out a couple key points:

• Lats On: Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent

• Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee



5 Rounds, Every 4 Minutes:

3 Bar Muscle-ups

6 Toes to Bar

9 Deadlifts (225/155)

15/12 Calorie Assault Bike/ ROW