A) 2 Rounds:

500m Row
15m High Knees
15m Butt Kickers
15 Goblet Squats

B) 2 Rounds:

5 Strict Press
5 Back Squat
5 Strict Press
5 Front Squat
5 Strict Press
5 Overhead Squat



Choose one of the variations below you would like to work more on:

Clean Variation:
1 Low Hang Power Clean + 2 Power Clean from the floor

Snatch Variation:
1 Low Hang Power Snatch + 2 Power Snatch from the floor

Strength Tip

Objective: build to an RPE of an 8 for 3 sets of the complexes.

Low Hang = below the knee


5 Rounds for Time:

12 Calorie Row/Bike
9 Deadlifts
6 Hang Power Cleans, 135#/95#
3 Shoulder-to-Overhead, 135#/95#

RX+: 155#/105#
RX: 135#/95#
AX: 95#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

The barbell should be moderate to light for you. Complete movements in multiple repetitions.

Home Variation


Odd: 30 Seconds Hollow Hold
Even:30 Second Max Push-Ups

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