0:00-10:00
Complete as many rounds as possible in 10 mins of:
5 Hang Clean & Jerks, 115/80 lbs
10 Back Squats, 115/80 lbs
15 Toes-to-bars
Intended Stimulus
✔ 120-240+ reps.
✔ Loading should be light to moderate.
✔ Aim to complete the hang clean and jerks and back squats unbroken.
✔ You may use a rack (if needed) for the back squats.
✔ Perform the toes-to-bars in 3 sets or less.
✔ Aim to attempt at least 3 lifts within the 5-minute clock.
Movement Scaling Options
Hang clean and jerks | Load, dumbbell hang clean to overhead, hang clean (overhead limitation)
Back squats | Load, dumbbell goblet squats, air squat
Toes-to-bars | Reps, knees-to-chest, hanging knee raises, V-ups, sit-ups
Clean | Load, hang clean, dumbbell clean, deadlift (receiving limitation)
10:00-15:00
Clean 1×1
Find a 1-rep-max clean. Power or squat clean…be sure to document which one.
Stretching & Campfire
2 sets:
:30 cobra stretch
:30 elbow-to-instep/side
“Small daily choices add up—move your body, fuel it well, and the results will follow.”
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