Friday 08.25.23

Class Times:
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

5 Rounds
:30 on / :30 off
Row for distance
(Increase meters each interval)

Get Fit (Min 20-32)

3 Rounds
20/16 Calorie Row
3 Rope Climbs or 15 Chest to Bar Pull Ups
10 Power Cleans 135/95
*Goal Time – < 12 mins
**14 Min Cap

Try not to let grip become the limiting factor. Singles on the Power Cleans is a good way to avoid that! Overall, this piece should be short and intense! Just don’t blow up early.


3 Rounds
20/16 Calories on Machine of Choice
15 Pull Ups (any variation)
10 DB Hang Power Cleans (any weight)

Get Powerful (Min 40-55)

Every :90 for 15:00
1 Power Clean + 1 Hang Power Clean
build across sets

You have 10 sets to build to something heavy. Use the first half or more to focus on being technical and consistent. Then build the rest of the way based on feel.

Competitor Extra

Sprint 100m x 8

Walking back to starting line slowly for rest. Build up your efforts, by 3-4 you should be near 90%+. Then output will likely start to drop off. If you would rather use an AAR just do :15 second bursts and rest by jogging slow to recover