Warmup
0:00 – 15:00
Speed Ladder
Instructor Mobility

15:00 – 30:00

Levels 2-4

Barbell Clean Progression

Work through the entire progression 2x (as indicated below for your level,) then warm up to the appropriate weight for the conditioning.

Begin standing with your feet directly under your hips, hold the barbell with a clean hook grip. Perform 3-5 reps of each movement. Alternate with a partner to reduce equipment clutter and expedite the flow of class.

From Tall Position/High Hang:
Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition (quick jump from pulling stance to squat stance)

Muscle Clean (shrug, elbows go out wide then come forward as the bar rolls onto the delts)
Front Squat

Tall Position/High Hang Power Clean
Above the Knee Power Clean

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Level 1

12-14 minutes, at a slow and steady pace
Right Arm:
5x
Swing/Gunslinger/Clean/Park the bell
Left Arm:
5x
Swing/Gunslinger/Clean/Park the bell
40 yd Rack Walk Right Arm
40 yd Rack Walk Left Arm

Rest 30 Seconds

Conditioning
30:00 – 55:00

“Session Zero”

25 Minutes E5MOM (5 Rounds)

Levels 2-4

5 Hang Power Cleans (with 2 second pause in the rack position)
10 Box Jumps
20 Toes to Bar
Rest

L4 – 155/125
L3 – 135/95
L2 – 75/55 (or more)

Level 1

10 Hang Knee Tucks
10 Kettlebell Cleans (pause for 2 seconds in rack position)
10 Box Jumps
10 Ball Up Sit-ups
Rest

L1: can use single (5 reps per arm) or double kettlebells for this workout

55:00 – 60:00
Truck Flap Girl stretch, Sphinx pose