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

“Thorn Whip”

25 Minutes E5MOM (5 rounds)

Barbell version:

3 minutes:

5 Hang Power Cleans
10 Pull-ups
25 Double Unders
Rest 2 minutes

Notes:
– If you’re substituting Single Unders do 50
– If you’re substituting Ring Rows do 15
– Suggested barbell loads: 155/125, 135/95, 95/55

Kettlebell version:

3 minutes:

5 Double Kettlebell Cleans
15 Ring Rows
50 Jump Rope

Recovery

55:00 – 60:00

Stretch