*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


5 Rounds of:

  • 1 minute of hang clean & jerks (65/95)
  • 1 minute rest
  • 1 minute max calorie row/bike
  • 1 minute rest

*Score is total hang clean and jerks and calories *Game of your choice to finish

Stimulus Goal: Why Do This Workout? This workout will work your sprinting capacity and explosiveness. How long can you go at a really high intensity? Find out today. Feel: You should be challenged by the bar by doing singles. You should feel tired, it should feel tough to do another clean and jerk, but the weight should be just light enough that you don’t have any excuse to not bend down and pick it up again. Go about 80 to 90% intensity on the 1 minute cardio. Specific warm-up focus: some Romanian deadlifts and overhead pressing work before going into movement prep with the clean Scaling Options: Lighter weight on BB weight.