Warm up (0:00-8:00)
1 Minute Slow Row 
20 Knuckle Draggers* (10/side) 
10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row 
10 Active Spidermans (5/side) 
10 Air Squats

:30 seconds Faster Row 
10 Push-up to Down Dog 
10 Air Squats

followed by…

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility (8:00-12:00)
Front rack stretch-1 min
Wrist stretch-1 min
Warrior squats-10 reps

Skill/Teaching(12:00-20:00)
Row-keep arms long

Power clean-
Movement Prep: 
10 Second Hold Receiving Position 
2 High Hang Power Cleans 
2 Hang Cleans 
2 Power Cleans

Front squat-
Utilizing a loose fingertip grip will help keep the bar in an ideal front rack position. 

Movement Prep:
5 Pausing Front Squats

Push jerk-
Drop and punch-
Dip
Movement Prep: 
10 Second Hold Receiving Position 
10 Second Hold Dip Position

short break

2 Strict Press 
2 Push Press 
2 Push Jerk

followed by…

Full Complex with empty bar (on coach, pausing in receiving positions): 
3 Power Cleans 
3 Front Squats 
3 Push Jerks

Run through(20:00-30:00)
First weight
3 Calorie Row 
3 Power Cleans 
3 Front Squats 
3 Push Jerks 

Second weight
2 Calorie Row 
2 Power Cleans 
2 Front Squats 
2 Push Jerks 

Third weight
1 Calorie Row 
1 Power Clean 
1 Front Squat 
1 Push Jerk

"Village People "
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)

rest 5:00
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Options(12)
6x40m sprint
1600m walk/run
4x1 clean and jerk
800m farmers carry(choose weight)

Finisher
15 side plank punch thru per
15 cuff iso per
60 cross crunch
60 crunches
2 min hamstring stretch