Wednesday 12.19.23

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

Warm Up (Min 0-12)

20 Lateral Bar Hops
10 RDLs
20 Mountain Climbers
10 Muscle Cleans
10 Burpees
10 Strict Press

Get Fit (Min 20-30)

Climb the Ladder
2 Power Cleans 135/95
2 Shoulder to OH
2 Lateral Bar Burpees
4/4/4, 6/6/6, etc..

Singles on the Cleans will likely keep your heart rate in control for longer. On that last Clean you want to be ready to hit a chunk or all of the Sh to OH reps, either using a Push Press or Push Jerk. The lateral Bar Burpee allows you to move a bit faster as you don’t have to travel far and you can stay low back and forth over the bar.


Climb the Ladder
4 S-DB Hang Clean and Jerk 35/20
2 Lateral DB Burpees
8/4, 12/6, etc..
switch arms anytime

Get Strong (Min 40-55)

Bench Press
Every 2:30 for 15:00
10 Reps

Lots of options to make this happen, if you have enough benches and racks, then it’s pretty straight forward. Otherwise you could have everyone do a floor press variation focusing more on the tricep press than the chest. Another great option is DB Bench/FP – You can use heavier medballs to bridge on with your upper back, then complete BP sets of 10 w/ the DBs

Competitor Extra

For Time
800m Run
10 Strict HSPU
10 Strict HSPU w/ 2″ Deficit
10 Strict HSPU w/ 4″ Deficit
800m Run
*12 Min Cap

As far as the strict HSPU go, there will be a huge spectrum in abilities here across the different athletes that take this one. I expect some to complete 3×10 UB, while others break the first set of 10 into multiple sets. Play the strategy to your abilities and don’t be afraid to modify as needed to complete the full volume in the 12 minute cap. 800’s should take 4:00 or less, leaving about 4:00 for HSPU – plan accordingly.