All Cleans Today are Full Squat Cleans from the Floor.

Barbell Cardio

Every :45 for 6:00 (8 reps)

1 Clean and Jerk @70%


5 rounds

10 pistol squats

20 hand release pushups

5-4-3-2-1 Clean and Jerk (Ascending Weight Each Round)

Male Rx: 185-225-275-295-315

Female Rx: 125-145-165-185-205

Male Scaled: 95-115-135-155-185

Female Scaled: 65-75-85-95-105

If these numbers don’t fit perfecfly with your strength level, use


New athletes start at a challenging yet comfortable weight. Make 5-15 lb jumps. But focus on moving well first and foremost!

20 Minute Cap