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GENERAL WARM UP 5-15minutes
1 Round:
–1min Bike or Row
–5ea Spiderman + Rotation
–5 Inchworm + Push Up
–6 Kip Swing
–5 Muscle Clean
–5 Front Squat
–5 Strict Press
1 Round:
–1min Bike or Row
–5ea Sky Reach
–5 Bomber
–3 Kip Swing + 1 Pull Up
–3 Kip Swing + 2 Kipping Knee Raise
–5 Muscle Clean
–5 Front Squat
–5 Strict Press
//Increase speed on the bike with each round.//
SPECIFIC WARM UP 15-25minutes
Specific Barbell Warm Up 1x:
–3 High Hang Power Clean
–3 Hang Power Clean
–3 Power Clean
–5 Front Squats
–5 Push Jerks
Go on coach’s call.
Gymnastics Movements Warm Up 1x:
–5 Ring Push Up, Push Up or Push Up On Toes
–3 Pull Ups or 3 Jumping Pull Ups
–3 Toes to Bar, Kipping Knee Raise or Hanging Knee Raise
2 Rounds:
– 25 Power Clean (135/95)
– 25 Ring Push Up
– 25 Front Squat (135/95)
– 25 Pull Up
– 25 Push Jerk (135/95)
– 25 T2B
Sub 20 min
2 Rounds Scaled Version:
20 Power Clean (95/65)
20 Ring Push Up from Knees or Standing Position
20 Front Squat (95/65)
20 Banded Pull Up
20 Push Jerk (95/65)
20 Toes to Bar Progression
Sub 20 min
3-way Shoulder Raise 3xs 10 reps each:
–Front Raise
–45 Degree Raise
–Lateral Raise
