0:00 – 20:00
20:00 – 30:00
Review/practice the movements for your level.
30:00 – 55:00 (25 minute limit)
Barbell Complex – 5 Rounds for load
It is best to share the barbell with a partner, to conserve equipment and space.
Perform 5 Reps of each movement except the Front Squat
Rest 3 minutes between rounds.
L3/4 – Add weight each round if possible.
5 Bent Over Rows
5 Hang Power Cleans
Front Squats (L2/3/4: 10/15/20)
L4 – 20 Front Squats, 95/65 Add 10# each round if possible
L3 – 15 Front Squats, 95/65 Add 5-10# each round if possible
L2 – 10 Front Squats, starting weight of at least 75/55 (you may increase weight if your technique is good, but no lighter options allowed – do the KB complex instead)
The complex is intended to be performed unbroken, that is, without resting the bar on the floor until all reps have been completed. The only acceptable resting position is holding the bar in the front rack position. ***Each time you have to break up the complex by putting the bar down, perform 25 air squats before picking the bar back up to finish*** Level 4: if you don’t make it at least to 135# by the last round, perform 100 more air squats at the end of the workout. Level 3: if you don’t work up to at least 115# by the last round, perform 100 more air squats at the end of the workout.
24 Minutes E3MOM (8 rounds)
Double Kettlebell Complex
10 Alternating Gorilla Rows
5 Cleans (not dead cleans)
Double bells if possible. If using one bell, do all movements on one side before switching.
55:00 – 60:00
Coach’s choice stretch