Friday 11.22.19


1 Rep Max Clean


*this can be a power clean or a squat clean or find a max for both. These maxes are not at all costs.


3 Rounds for time:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean & Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest



• In this “Fight Gone Bad” style workout, you’ll work for 5 minutes before resting for 1

• Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout

• This works out to 75-100 reps each round


Athlete’s Choice- work on your sore spots or your weaknesses with mobility. Ask your coach if you need ideas.