A. GENERAL (6:00)
2 Rounds of
30 Jumping Jacks
25' Samson Stretch
25' Inchworm walk
25' Crab walk
25' Duck Walk

B. MOBILITY/ACTIVATION (3:00)
Ankle Stretch with barbell

C1. SPECIFIC (7:00)
Front Squat Ramp up
5 @ Empty Bar with tempo & pauses as desired
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 75%
2 @ 80%

C2. SPECIFIC (7:00)
Power cleans
3 Hang Muscle cleans
5 Low Hang power cleans
5 Power cleans, focus on barbell cycling
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Ramp up
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Practice Round
3 Power Cleans
3 Bar facing Burpees

3 sets of
4 rounds
5 Power Clean @ 135/95 lbs
7 Bar Facing Burpees

-rest 1:00 b/w-

RX+ 155/105 lbs

Score: Slowest set
TC: 12 min
KG: 60/43, Beg 25/20, Int 52/35, RX+ 70/50

Scaling Options
Beginner
3-4 Rounds
3 Power Clean @ 55/45 lbs
5 Burpees

Intermediate
4 rounds
5 Power Clean 115/75 lbs
7 Bar Facing Burpees

6 sets
6 Ball Slams, as hard as possible
6 Seated high box jumps
-Rest 1-2:00-

Goal: Power Conditioning