A. GENERAL (5:00)
Partner Warm up
4 rounds total
1:00 Machine
8 Sky touches
4 Broad Jumps

While one partner is on the machine, the other partners are performing an amrap of the sky touches & broad jumps

B. MOBILITY / ACTIVATION (1:30)
Bridge + Reach
20 total reps

C. SPECIFIC (10:00)
Grab Workout weight for DB Alt DB Cleans
5/5 Russian Swings using DB
3/3 Russian swing + Pull
2/2 DB Cleans (2 per arm)
4 Alternating DB Cleans: demonstrate how to switch the DB
---
TTB
2 x 5 Beat Swings
2 x 5 Swinging Knee / Leg Raises
5 TTB

Amrap 25 minutes
35/30 Cal Machine
20 Alternating Single DB Cleans @ 70/50 lbs
15 TTB

Score: Rounds & Reps
TC: 25 minutes
KG: 35/22.5
(Beg: 15.5/10, Int: 22.5/15)

Scaling Options
Beginner
25 Cal Machine
16 Alternating Single DB Cleans @ 35/25 lbs
10 Swinging Knee raises

Intermediate L1
35 Cal Machine
20 Alt Single DB Cleans @ 50/35 lbs
15 Swinging Leg Raises

Intermediate L2
35 Cal Machine
20 Alt Single DB Cleans @ 50/35 lbs
8 TTB

Amrap 25 minutes
10 Synchro TTB
10 Synchro Alternating DB hang cleans @ 50/35 lbs
30 Cal Machine, you go I go

Score: Rounds & Reps
TC: 25 minutes
KG: 22.5/15 (Beg:10/7, Int: 15.5/9)

Scaling Options
Beginner
8 Synchro Knee raises
8 Synchro Alternating DB hang cleans @ 25/15 lbs
20 Cal Machine, you go I go

Intermediate
10 Synchro Swinging Leg Raises
10 Synchro Alternating DB hang cleans @ 35/20 lbs
30 Cal Machine, you go I go

Prone Hamstring curl
3 x 15, hard band

Goal: Hamstring health