0:00-0:10Warm up: 6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Pre-Mobility: Couch x 2min each
Health and Fitness


A. Three sets of:

A1. Deadlift x 6-8 reps, Rest 60 seconds

A2. DB bench press x 8-10 reps @ 2111, Rest 60 seconds

A3. Plank from Elbows x 45-60s +10s from last week, Rest 60 seconds

B. 0:35-0:55

AMRAP in 15mins

6 Deadlifts

12 S2OH

18 T2B or Knee Raises

A. 0:10-0:35

Clean Skill work

Tall cleans 3×3 @ empty bar, 20%, 30-40%
B. Every 3 min for 6 sets: (12min)

Clean x 1.1 (rest 10 seconds between doubles), build to a heavy double 
C. 0:35-0:55

AMRAP 15min

6 Power cleans 

12 S2OH

18 T2B or Knee Raises
D. 0:55-1:00

Mobility: Foam Roll