A. GENERAL (6:00)
2 rounds
20 Jumping Jacks
10 Mountain climbers
2 rounds
10 Air Squats /Medicine ball squats
5 Burpees

B. MOBILITY / ACTIVATION (2:00)
Shoulder External rotation with PVC
45 sec/ side

C1. SPECIFIC (10:00)
Clean drills, Bar height for turnover
3-6 Tall High pulls
3-6 Tall Muscle cleans
3-6 Clean Turnovers
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1-2 x 3-6 Tall Cleans, feet onto plates
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3-6 Tempo Power cleans
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Ramp up cleans to 75%

C2. SPECIFIC (5:00)
5 Medicine Ball Squats
5 Wall Balls
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Running
2 sets of
30 seconds each, Static skips
- A Skip
- Butt Kicks
- High knees

10-15-25-35-25-15-10
Wall Balls @ 20/14 lbs
Run 200m between each set

Score: Time
TC: 16 minutes
KG: 9/6 (6/4, 8/6)

Scaling Options
Beginner
10-15-25-25-15-10
Wall balls @ 12/8 lbs
Jog/Walk 200m between each set or 1 min machine

Intermediate
Wall Balls @ 16/12 lbs

3 sets
3 Dip Clean high pulls @ 40-50%
5 Weighted seated vertical jumps

Goal: Weightlifting accessories