SATURDAY 7-27-19


2:00 Row(Light Pace)

Into 1 Round:

10 Pausing Glute Bridges –

20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch –

200 m run

Into 2 Rounds:

:15s Superman Static Hold –

:15s Handstand Hold Stretch –

… 1:00 Laying Front Rack Stretch –

1:00 ROW (Fast Pace)

Into 3 Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Power Cleans

100 Meter Jog

All with an empty barbell.

Aim first is to find the combination of the thruster/pull-up/burpee triplet.

At low intensity, two-rounds:

5 Thrusters

5 Pull-Ups

5 Burpees

5 Sets of the Complex:

Pausing High Hang Squat Clean

Pausing Front Squat

High Hang Squat Clean

Front Squat

1 Set @ 55% of 1RM Clean

3 Sets @ 60%

1 Set @ 65%

On the pausing repetitions, we are pausing for a full two seconds. On the high hang squat clean, the pause takes place in the catch position (bottom of squat). On the front squat, same pause location… bottom of squat.








1 Mile Run, directly into:

10 Rounds of the “Bergeron Beep Test”

1 Round of “BBT”:

7 Thrusters

7 Pull-Ups

7 Burpees

Barbell Pounds – 75/55

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