A) 1 Round:
400m Row


Dumbbell Thrusters, 25#/15#
Dumbbell Snatches, 25#/15#

B) 2 Rounds with an empty bar:

4 Strict Press
4 Front Squats
4 Hang Squat Cleans


Squat Clean

3 sets x 3 reps @ 76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 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. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.



4 Rounds For Time:

400m Run
15 Wall Ball, 20#/14# ‘
12 Dumbbell Power Clean*
9 Box Jumps, 24#/20#

RX: 50#/35#

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!

Run – athletes should not take more than 2 minutes on the run scale distance as needed.

Wall Balls/DB Power Cleans: athletes should choose a load that they unbroken complete in unbroken sets. Scale as needed.

Box Jump: athletes should complete all box jumps in 40 seconds or less. Scale to step ups.

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