2 Rounds:

100m Run
10 Goblet Squats
10 Sit-Ups

3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
6 Front Rack Lunges


2 Cleans Every 90 Seconds for 12 rounds

Objective: to build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds.

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.


5 rounds:

30sec max touch and go Power Cleans
– RX: 135#/95#
– AX: 95#/65#
60sec Rest
30sec max Lateral Burpees Over-the-Bar
60sec Rest

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!

Touch and Go Power Cleans: Athletes should select a load that they can do multiple reps before dropping the bar.

Lateral Burpees Over-the-Bar: if athletes can not safely and efficiently jump over their barbell, scale to classic burpees to keep intensity and safety high.

Leave a comment

Your email address will not be published. Required fields are marked *