General Warmup

500 Meter Row

400 Meter Run

2 Rounds:

30 Seconds Samson Stretch Video

15 Glute Bridges Video

30 Seconds Cossack Squats Video

15 Air Squats


Clean Technique

On the 1:30 x 5 Sets:

Pausing Clean Pull

Low-Hang Squat Clean

Front Squat


• This 3-movement complex is designed to be completed without dropping the bar

• Rounds begin on the 0:00, 1:30, 3:00, 4:30, and 6:00

• The weights prescribed here should be light enought that you can maintain excellent technique

• Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean

• For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level


Pausing Clean Pull

The main focus of this complex is the pausing clean pull. The initial pull off the ground is crucial in the success of a lift. The two pauses are there so strengthen common problem areas during the first pull off the clean. This will transfer over well to the barbell cycling and conditioning piece that follow. During the pauses, focus on:

• Moving the hips and shoulders together until the bar passes the knees

• Pushing through the floor with the legs

• Actively pulling the bar into the body with straight arms.

Barbell Cycling

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)




60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Barbell Pounds – 155/105

Barbell Kilos: 70/48