A. GENERAL (5:00)
3 rounds
10 In and Out Squats on plate
10 Plate ground to overhead
20 Mountain Climbers

B. MOBILITY / ACTIVATION (2:00)
PNF Front Rack Stretch on box
5 reps
Contract down 5-7 seconds
Stretch down 5-7 seconds

C1. SPECIFIC (12:00)
Clean Drills, Focus on cycling
- "Bang Bang Drill", 1-1:30
- 7 Clean Grip Romanian Deadlift
- 7 Clean Grip Romanian Deadlift into muscle clean
- 2 x 5 Hang Power Cleans
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Ramp up to 65% In sets of 2

C1. SPECIFIC (CNT’D)
Ring Dips
- 10-15 Sec Support Hold
- 2 x 5 Jumping ring Dips + Tempo Descent + Pause in the bottom
- 2 x 5 RIng Dips / Modification
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Burpee Box Jump Over
5 Burpees
3 Burpee Step ups
5 Burpee Box Jump Overs + Step down*
Time these 5 reps to help members visualize what 5 reps look like, this can help them set a goal.

4 x 4 Min Amrap, Rest 1 minute

Alternate between Amrap 1 & 2

1. Amrap 4
Burpee Box Jump Overs + Step Down

2. Amrap 4
5 Strict Ring Dips
5 Hang Power Cleans @ 65%

Score: Total Rounds & Reps
TC: 20 mins
KG: N/A

Scaling Options
Beginner
1. Amrap 4
Burpee Step up overs, low box or plates
2. Amrap 4
5 Box Dips
5 Hang Power Cleans @ Technical load

Intermediate L1
Band/Foot Assisted Ring Dips

Intermediate L2
3 Ring Dips

3 sets
10/10 Side plank Knee touches
25/25 Suitcase carry, Heavy

Goal: Core work