Level 1

3 Rounds

6 Strict Press, 55/35#

12 Hang Power Cleans, 55/35#

12 Lateral Burpees (over bar)

Level 2

3 Rounds

7 Strict Press,  75/45#

14 Hang Power Cleans, 75/45#

14 Lateral Burpees (over bar)

Level 3

3 Rounds

7 Strict Press, 95/55#

14 Hang Power Cleans, 95/55#

21 Lateral Burpees (over bar)

Level 4 Rx

3 Rounds

7 Strict Press, 115/65#

14 Hang Power Cleans, 115/65#

21 Lateral Burpees (over bar)



Front Squat Monday


Remember Strict Press involves no dip and drive of the legs. Hang Power Cleans means the bar does not touch the ground and stays above the knees. The jump portion of the burpees will be over the bar that you did your Press and Hang Power Cleans with. This workout is designed to be done quickly. You should be able to do the Press unbroken on all three rounds. Same with the Hang Power Clean. The weights may look light but this is not the day to think you will go up a level. The burpees will take a majority of the time. Move smooth and efficiently. No wasted motion. Control your breathing and make it look good.  

Get More Awesome: 2 minutes of ring holds or ring tuck sits or ring L-sit