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Melissa on the lunge/KB pass workout a few weeks back


  • Dynamic
  • Power Clean Review & 15 reps with Bar
  • 5 Mins to warm up to a Heavy/Challenging starting set of 5


Power Clean 5-5-5-5  Ascend to 5RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

*Not touch and go! Each lift requires a reset after each Rep. Dump it safely, set-up and go again in 2-3 seconds.

KB Alternative 6 Sets of Max Rep Double KB Cleans (AHASP)
2 Mins Rest Between Sets


3 Rounds for Time
400 M run
20 KB Swings
10 Burpee Box Jumps

RX= 53/35# (scale up if you want to)

6 Min Amrap of Sandbag Keg lifts or Sandbag Get-ups

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