WARM UP
EMOM x 6 MINUTES (:40 ON / :20 OFF)
MIN 1 – Bootstrap Squats
MIN 2 – Good Morning
MIN 3 – Cossack Squats
MIN 4 – Alt. Box Step-Ups
MIN 5 – Box Jumps
MIN 6 – Up-Downs (Over Bar)
Into…
2-3 ROUNDS (BARBELL SPECIFIC)
7 Clean Deadlifts
7 High Hang High Pulls
7 Above the Knee Muscle Cleans
7 Front Squats
STRENGTH
EMOM x 8 MINUTES*
1 High Hang Power Clean
+
1 Above the Knee Power Clean
+
1 Power Clean
*Start Light and end Moderate.
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
20 Box Jumps (24/20)
5 Hang Power Cleans (135/95)
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs Over Bar
(Score is Time)
OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead Prep
3-4 SETS
:30 Wall HS Hold
100m DBL KB/DB Overhead Walk
-Rest As Needed b/t Sets-
(No Measure)
2.) 3-4 SETS*
:15-:30 L-Sit Hold
30 Feet Anchored Sit-Ups
1:00 Plank
*Minimal to no rest b/t movements.
-Rest As Needed b/t Sets-
(No Measure)