A. Back Squat 3-5 sets of 5 reps: Sets across.  Heavier than last week if possible.  Next week is 1RM!

B. “Howitzer”*
6 Rounds of AMRAP 2:
15/10 Calorie Assault Bike or 20/15 calorie Row/Airdyne
Max Power Cleans (185/135) (135/95) (115/80) in Remaining Time.
Rest 2:00 Between Rounds

*Scale calories and weight appropriately. You should be off the bike/rower before/by 1:15 without question.  Power Clean weight should be something you could do unbroken for around 8-10 reps when fresh.  In the actual workout, quick singles with a fast setup is the way to go for most athletes.  We want you working for the entire 2:00, not standing around for the last 30 seconds staring at the bar….Remember, you get a 2 minute rest after each round!  Pair up with someone so as many athletes as possible use the bikes.


A. 6 rounds of:
AMRAP 2:  20/12 Calorie Assault Bike + Max reps of Power Cleans at 185/135
2 minute rest between rounds

B. 3-4 Giant Sets of:
10 Good Mornings
20 Weighted Sit ups

C. 2 minutes of Double unders
rest 2 minutes
2 minutes of Double unders