A) Warm up to 60% of your Clean 

  • 4 Min to find your best power clean and push jerk (think ahead and bring the plates you are going to need to you while you are warming up.)
  • 90 sec break and while taking the bar down to 75% of your best rep 
  • 3 T&G Power Cleans and Pistols squats   
  • EMOTM for 8 Min 

B1) 5 x 3 Box Jumps 

  • AHAP (as high as possible) yes! 

B2) 5 x 6-8 

  • AHAP 

No Rest 




500 M Row 

21 KBS 

21 Pull Ups 

500 M Row 

15 KBS

15 Pull Ups 

500 M Row 

9 KBS 

9 Pull Ups 


25 Burpees 


For Time 




Member Login
Welcome, (First Name)!

Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out