Crossover Symmetry or
Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC -
Empty bar)
4 High Hang Muscle Cleans +
Shoulder Press (PVC - Empty
bar)
3 Hang Power Clean and
Push Press (PVC - Empty
bar)
2 Power Clean and Jerks
(PVC - Empty bar)
STRENGTH -
4 Power Clean and Jerks x 8
sets (every 1:30)
* Weight should be 50% of
1RM + 5-10lbs from previous
week
* All reps should be
completed as singles. Aim
to complete 1 rep every 3-5
seconds.
WORKOUT PREP -
2 sets:
100m Run
10 Single Unders
5 Kettlebell Swings (build in
weight)
WORKOUT - Scrabble
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell
Swings (53/35)
Minute 4: Rest
(KG conv: 24/16 KB)
Score = Single Unders +
Kettlebell Swings for each of
the 4 sets
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Couch Stretch
2x8 Wall Thoracic Rotations
2x 30 Seconds Pigeon
Stretch Drops