Core – 30 sec


Plank leg lifts x10 leg

Side plank

Side plank leg lift

Strait arm plank

Plank Shoulder touches

Plank one arm raises


Every 2 minutes, for 12 minutes (6 sets): Hip Power Clean x 2 reps

• Sets 1-2 @ 75% of 1-RM Power Clean • Sets 3-4 @ 80% of 1-RM Power Clean • Sets 5-6 @ 85% of 1-RM Power Clean

The hip cleanis a specific variation of the hang cleanin which the bar begins in (or as near as possible) the crease of the hip. Stand tall with the bar in a clean-width grip.


On the 3:00 x 5 Rounds:

15/12 Calorie

7 Kipping HSPU

30′  OH Lunge50/35