Warm Up

Run 250m

Dynamic Drills


  • Squat to Stand x 5
  • Good Morning x 10
  • KBS x 15

Clean Instruction

Workout of the Day

A. Build to the heaviest set possible in 12 minutes of:

  • Hang Clean (Mid Thigh) + Clean

-Let your speed and mechanics be the priority and dictate what is “heavy” for you.


Complete as many rounds and reps as possible in 25 minutes @ 85% of:

  • Burpee Pull Up x 6
  • Sit Up x 12
  • Double Under x 24
  • Run 250m



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