Warmup

0:00 – 25:00

5 Minutes Jump Rope
Instructor Mobility

Barbell lifters:

Clean Progression/Warmup
– Please note, this is NOT the time to LEARN how to perform a clean. If you cannot already do cleans with the bar, do the kettlebell version. If you’d like to learn how to do cleans, personal training is available.

Kettlebell lifters:

5x
10 Swings
1/1 Getup

Conditioning

25:00 – 30:00
Workout explanation and setup

30:00 – 55:00

“The Bright Queen”

25 Minutes E5MOM (5 rounds)

This workout is a ladder: you will increase reps as indicated each time you go through the circuit until the time interval is up. After resting you reset to the initial rep scheme.

Barbell version:

3 minutes:
3/3/15; 6/6/30; 9/9/45, etc.

Hang Power Cleans
Pull-ups
Double Unders

Rest 2 minutes and start back over at 3/3/15.

Notes:
– If you’re substituting Single Unders do 30, 60, 90, etc.
– If you’re substituting Ring Rows do 6, 12, 18, etc.
– Suggested barbell loads: 155/125, 135/95, 115/75

Kettlebell version:

3 minutes:
30/3/6; 60/6/12; 90/9/18; etc.

Jump Rope
Double Kettlebell Cleans
Ring Rows

Recovery

55:00 – 60:00

Stretch