2 Rounds:

200m Row
1min Rest
200m Run

2 Rounds:

10 Front Squats, with a PVC pipe
10 Shoulder Rolls Balance, with a PVC pipe

3 Rounds with an empty bar:

3 Muscle Cleans below the knee
3 Front Squats


3 set x 3 reps Clean From Floor

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.


20min AMRAP alternate stations:

Minute 1:

3 Power Snatches

AX: 95#/65#
RX: 135#/95#
RX+: 155#/105#

Minute 2:

10 Burpees Over-the-Bar

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.

Note: 20 minutes alternating stations means 10 rounds of each station.

Power Snatch: athletes should scale to a load that is challenging, but can be completed with 30 seconds of rest.

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