Today we have a couplet of heavy power cleans and shuttle sprints on the menu. In the open gym, we will substitute the 60-yard shuttle sprint with 6 lateral burpee bar jump overs (due to space limit).

The power cleans are supposed to be heavy and challenging, however we keep it light enough such that we can do touch and go.



QOD: Which one is your favourite girl, Grace or Isabel?

Warm up:


2 rnds, 1 min each


  • Hip swings
  • Skipping
  • Leopard crawl
  • Full Body Rock
  • Squat Hold



  • Clean drops



  • 5 rounds for time of:

o   3 power cleans (225/155 #)
60-yard shuttle sprint (5-10-15 yards)

Cool Down

  • Calf stretch
  • Dragon pose/Pigeon pose
  • Downward dog
  • Child pose


Big Cat