A. GENERAL (6:00)
Amrap 6 minutes
"Coach Says"
Have members jogging in circles or in shuttles. Call out reps of different movements and stretches, such as:
- Air Squats
- Burpees
- Sit-ups / Hollow Rocks
- Squat to Stand
- Ballistic swings

B. MOBILITY/ACTIVATION (4:00)
2 sets
- 10 Alternating Deadbugs: https://youtu.be/0-xUuT5yVjM
- 10 Plank / Quadruped Bird Dogs

C. SPECIFIC (10:00)
Barbell Progression
Empty bar (all with clean grip)
- 5 Deadlifts
- 5 Deadlifts
----
- 5 Muscle Clean
- 5 Power Clean
----
- 5 Hang Power Clean,
- 5 Hang Power Cleans
----
- Ramp up to workout weight
Toes to Bar Progression
- 5 Beat Swings
- 5 Swinging Knee Raises
- 5 Swinging Leg Raises
- 5 Toes to Bar

C2. SPECIFIC (5:00)
Take 5:00 to practice the Carries and find the correct load.

2 rounds, Each for Time
21 Deadlifts @ 135/95 lbs
21 Toes to Bar
15 Power Cleans @ 135/95 lbs
15 Toes to Bar
9 Hang Power Clean @ 135/95 lbs
9 Toes to Bar

-Rest 2:00 Between Rounds-

Score: Each Set for Time
Time Cap: 14:00
Kilograms: 60/43, Beg: 30/20, Int: 52/35

Scaling Options
Beginner
18 Deadlifts @ 65/45 lbs
18 Abmat Sit-ups
12 Power Cleans @ 65/45 lbs
12 Abmat Sit-ups
9 Hang Power Clean @ 65/45 lbs
9 Abmat Sit-ups

Intermediate
21 Deadlifts @ 115/75 lbs
21 Swinging Leg Raises
15 Power Cleans @ 115/75 lbs
15 Swinging Leg Raises
9 Hang Power Clean @ 115/75 lbs
9 Swinging Leg Raises

12:00 AMRAP:
50ft Bodyweight Walking Lunges
100ft Carry
200ft Shuttle Runs

-Rest 1:00 Between Rounds-

Score: Checkmark
Time Cap: 12:00
Kilograms: N/A

Scaling Options
Beginner
25' Bodyweight Walking Lunges
75' Carry
100' Shuttle Runs

Intermediate
50' Bodyweight Walking Lunges
100' Carry
200' Shuttle Runs

3 sets
10 Reverse Angels
10/10 Quadruped Unilateral Hip Extensions

Goal: Posterior Chain Accessory