Workouts | Raise the Bar Fitness

Bootcamp

Tuesday, June 17th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Prayer Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
3 Reps Lunges per Side
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ Workout Weight With a 2 Seconds Pause at the Knee

Strength

Power Cleans
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 2 Sets X 3 Reps @ 85% 1 Rep Max / E2MOM

WOD

Workout Format

10 Rounds

Competitive

10 Deadlifts (135/95)
5 Wall Balls (20/14)

Performance

10 Deadlifts (95/65)
5 Wall Balls (14/10)

Lifestyle

10 Deadlifts
5 Wall Balls

Notes

Stimulus: Quickly Cycle the Deadlifts, They Should Feel Fairly Light at the Beginning but You’ll Be Fighting to Go Unbroken Near the End.

Strength

Monday, June 16th, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 second pause at the bottom)
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bott

Strength

Back Squat

Movement: Back Squat
Every 2 Minutes on the Minute x 5 Minutes
1) 1-3 Reps @ 85-90% 1 Rep Max
2) Rest

Accessory

Accessory Movements
3 Rounds EMOM
8 Reps: Back Squats
8 Reps: Stiff Leg Deadlift
8 Reps: Dumbbell Split Squat Right
8 Reps: Dumbbell Split Squat Left
10 Reps: Plank Knee Tuck

Strength

Sunday, June 15th, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute X 6 Minutes
Wall Slides
PVC Shoulder Dislocates
Arm Circles
Scap Push Ups
Band Scap Squeeze Press Outs
PVC Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhe

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 Seconds: Deadbug

Notes

Overhead Shoulder Press
Every 2 minute on the minute x 5 minutes
2-4 Reps @ 75-80% 1 Rep Max

Gymnastics

Sunday, June 15th, 2025 – Gymnastics

Warm Up (5 minutes)

2 rounds of:
10 Slow Ring Rows (3” up / 3” down)
10 Scapular Pull-ups
15 Banded Lat Pull-downs
30 seconds Hollow Hold

Skill & Strength Work

A. 3 sets
20 seconds Hollow Hold
8–10 Scapular Pull-ups
10–12 Banded Lat Pull-downs
B. Strict Pull-up or Progressions, 4 sets:
Advanced: 3–6 Strict Pull-ups (weighted if needed)
Intermediate: 4–6 Negative Pull-ups (3–5 sec descent)
Beginner: 6–8 Banded Pull-ups
C. Pulling Accessories, 3 rounds of:
8 Tempo Ring Rows (2 sec up – 1 sec hold – 2 sec down)
10 Bent-over Barbell Rows (light weight)
30 seconds Active Hang

WOD

Workout Format

AMRAP 20
“The Ladder Pull”
(2-4-6-8-10…):
Pull-ups (Kipping / Banded / Jumping)
Push-ups
Air Squats

Olympic Weightlifting

Saturday, June 14th, 2025 - Olympic Weightlifting 220.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Squat & Press/Thruster
C) 10 Band Good Morning
D) 10 90-90 Hip Roll

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Tall Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Clean

Split Jerk Work

E1:30MOM4
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Split Jerk

Snatch Work

E1:30MOM4
Mid-Hang Snatch
TOTAL 4 REPS
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Snatch

Olympic Weightlifting

Saturday, June 14th, 2025 – Olympic Weightlifting 220.2

Front Squat

E2:00MOM6
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Front Squat

Accessory

A) Barbell Single-Leg RDL
E1:30MOM3: TOTAL 10 REPS PER SET (5 PER LEG)
Perform each set with moderate barbell.
NOTE: Weight should be manageable for all reps.
B) KB Plank Pull Through
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a light to moderate kettlebell.

Clean Work

E1:30MOM4
Mid-Hang Clean
TOTAL 4 REPS
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Clean

Bootcamp

Friday, June 13th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
Scap Push UPS
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
Dead Hang
Squat Hold Pushing Knees Out With Elbows
On Coaches Call Out
5 Reps Jumping Pull Ups
3 Reps Pull Ups or Ring Rows
5 Reps: Air Squats
5 Reps: Sit UPS
5 Reps: PVC on the Back Hinge Drill
5 Reps: Dead Stop KB Swings
5 Reps: KB Swings
5 Reps: Pvc Romanian Deadlift
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 75% 1 Rep Max

WOD

Workout Format

For Time

Competitive

30 Pulls Ups
50 Air Squats
50 Sit Ups
100 KB Swings (53/35)
*Every 2 Minutes 10 Burpees

Performance

30 Jumping Pulls Ups
50 Air Squats
50 Sit Ups
100 KB Swings (35/25)
*Every 2 Minutes 10 Burpees

Lifestyle

30 Ring Rows
50 Bodyweight Box Squats
50 Crunch
100 KB Swings
*Every 2 Minutes 10 No Push up Burpees

Notes

Stimulus: This Is a Long Light Workout, Keep Moving Even if It’s Not Fast. Take Breaks Far From Failure So You Don’t End Up Taking Really Long Breaks.

Strength

Friday, June 13th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Deadlift

Movement: Deadlift
Every 2 Minute on the Minute X 5 Minutes
2-4 Reps @ 75-80% 1 Rep Max

Accessory

3 Rounds EMOM
6 Reps: Barbell Stiff Leg Deadlift
8 Reps: Single Arm Explosive Dumbbell Row Right (Kroc Row)
8 Reps: Single Arm Explosive Dumbbell Row Left (Kroc Row)
20 seconds: Forward/Backward Bear Crawl
20 seconds: Hanging Knee Raise or Lying Leg Raises

Bootcamp

Thursday, June 12th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Box Step Ups per Side
3 Box Jump Overs
30 Seconds Skipping or Double Unders

Strength

Hang Snatches
Sets x Reps: 5 sets x 1 reps @ 80% 1 rep max / E2MOM
Snatch Balance
Sets x Reps: 4 sets x 1 reps / E1.5MOM

WOD

Workout Format

3 Rounds For Time

Competitive

20 Box Jump Overs (24/20)
50 Double Unders

Performance

20 Box/Plate Jump Overs (20/16)
50 Double Unders or 80 Single Unders

Lifestyle

20 Plate Jump Overs
50 Single Unders or Hops

Notes

Stimulus: This Is a Light and Quick Power Workout. Move as Quickly as You Can Through the Box Jumps and Scale the Skipping to a Level You Won’t Trip Too Often.

Bootcamp

Wednesday, June 11th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Dead Hang
Scap Pull Ups
Scap Push Ups
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk with a 3 second pause in the catch
30 Second Kip Swing
20 Second Leg Raise or Knee Raise
6 Reps Toes to Bar or Scaled Equivalent

Strength

Split Jerk
Sets x Reps: 5 sets x 1 Rep @ 88% / E2MOM
Bench Press
Sets x Reps: 1 sets x AMRAP reps @ 70% 1 Rep Max

WOD

Workout Format

AMRAP 12
COMPETITVE
25 Toes to Bar
25 Push Ups

Performance

25 Hanging Leg Raises
25 Elevated or Knee Push Ups

Lifestyle

25 Sit Ups or Leg Raises
25 Elevated or Knee Push Ups

Notes

Stimulus: This High Volume Workout Will Force You to Break the Movements Into Smaller Sets at Some Point. Try to Do Big Sets as Best as You Can So Break Well Before Failure.

Strength

Wednesday, June 11th, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
Pvc Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Movement: Bench Press
Every 2 Minute on the Minute X 5 Minutes
2-4 Reps @ 75-80% 1 Rep Max
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

3 Rounds EMOM
6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 seconds: Hollow Body Flutter Kicks with Dumbbell Press Hold
15 Reps: Band Face Pulls

Bootcamp

Tuesday, June 10th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating lunge with a twist
Dynamic squat stretch
Cat Cow Stretch
Wrist stretch
Prayer Stretch
Front rack mobilization
On Coaches Call Out
5 reps Empty bar clean grip deadlift to knee
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
3 Reps Lunges per side

Strength

Hang Clean
Sets X Reps: 5 Sets X 1 Reps @ 80% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 4 Sets X 1 Reps @ 100% 1 Rep Max / E2MOM

WOD

Workout Format

21-15-9

Competitive

Hang Clean (135/95)
26 Alternating Lunges

Performance

Hang Clean (95/65)
26 Alternating Lunges

Lifestyle

Hang Clean
26 Assisted Alternating Lunges

Notes

Stimulus: This Is a Quick High Speed Workout. You Should Pick a Weight You Can Perform Cleans No Problem Mostly Unbroken.

Bootcamp

Monday, June 9th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Calf Stretch (switch half way)
Cat Cows
Wrist Rolls
On Coaches Call Out
30 Seconds Skipping or Double Unders
5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
3 Reps: Barbell Front Squats @ 40% with a 2 second pause at the bottom
3 Reps: Burpees

Strength

Front Squat
Sets x Reps: 4 sets x 2 reps @ 88% 1 Rep Max / E2MOM
Front Squat (3 sec eccentric)
Sets x Reps: 2 sets x 2 reps @ 75% 1 Rep Max / E2MOM

Strength

Stimulus: This Is an Ascending Weight Ladder, Do the Front Squat From the Rack and Rest as Needed. the Weight Should Be About 55% of Your 1 Rep Max.

WOD

Workout Format

AMRAP 8 Minutes ~ In Pairs ~ YGIG

Competitive

5 Front Squats Each (155/105)
10 Burpees Each
50 Double Unders Each
*Add 10LB to the Front Squat Each Round.

Performance

5 Front Squats Each (95/65)
10 Burpees Each
50 Double Unders or 85 Single Unders Each
*Add 10LB to the Front Squat Each Round.

Lifestyle

5 Front Squats Each (95/65)
10 Burpees Each
50 Double Unders or 85 Single Unders Each
*Add 10LB to the Front Squat Each Round.

Strength

Monday, June 9th, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 second pause at the bottom)
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bott

Strength

Back Squat

Movement: Back Squat
Every minute on the minute x 10 minutes
1) 2-4 Reps @ 75-80% 1 Rep Max
2) Rest

Accessory

Accessory Movements
3 Rounds E1.5MOM
6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps: Hollow Hold Knee Tuck

Strength

Sunday, June 8th, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute X 6 Minutes
Wall Slides
Pvc Shoulder Dislocates
Arm Circles
Scap Push UPS
Band Scap Squeeze Press Outs
Pvc Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhe

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 Seconds: Deadbug

Notes

3 Rounds EMOM
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 seconds: Deadbug

Olympic Weightlifting

Saturday, June 7th, 2025 - Olympic Weightlifting 219.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Rotations
B) 10 Band Shoulder Press
C) 20 Band Monster Walks
D) 10 Dynamic Squat Stretch

Barbell Warm Up

Perform each set with the empty bar.
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Snatch Deadlift + 3 Tall Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Deadlift + 3 Tall Muscle Clean + 3 Tall Clean

Split Jerk Work

E2:30MOM4
Perform each set w/ 2s pause dip + 2s pause catch
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Split Jerk

Snatch Work

E1:30MOM4
Perform each set as…
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
TOTAL 3 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Snatch

Olympic Weightlifting

Saturday, June 7th, 2025 – Olympic Weightlifting 219.2

Secondary Strength Movement

Back Squat

E2:30MOM4
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Back Squat

Accessory

A) Supinated Bent Over Row
E1:30MOM3: TOTAL 10 REPS PER SET
Perform each set with moderate barbell.
NOTE: Weight should be manageable for all reps.
B) Pike Lift Over
3 sets: 1:30 EFFORT + 1:00 REST
Perform to failure or to 1:30 per set.

Clean Work

E1:30MOM4
Perform each set as...
1 Clean Pull + 1 Hang Clean + 1 Clean
TOTAL 3 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Clean

Bootcamp

Friday, June 6th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Bird Dogs
Scap Push Ups
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
5 Reps: Box Step Up
5 Reps: Sit Up
200M Row

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 70% 1 Rep Max

WOD

Workout Format

For Time

Competitive

1500M Row
100 Box Step Overs (24/20)
50 Sit Ups

Performance

1300M Row
100 Box Step Overs
50 Sit Ups

Lifestyle

1000M Row
100 Plate Step Overs
50 Crunches

Notes

Stimulus: This Is a Cardio and Muscle Endurance Workout. Take Your Time Chipping Away at the Reps, and Give Your Hip Flexors a Good Stretch After.

Strength

Friday, June 6th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
Pvc Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Pvc on the Back Hinge Drill
5 Reps: Pvc Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Deadlift

Movement: Deadlift
Every Minute on the Minute X 12 Minutes
1) 2-4 Reps @ 75-80% 1 Rep Max
2) Rest

Accessory

3 Rounds EMOM
6 Reps: Barbell Stiff Leg Deadlift
8 Reps: Single Arm Explosive Dumbbell Row Right (Kroc Row)
8 Reps: Single Arm Explosive Dumbbell Row Left (Kroc Row)
20 seconds: Forward/Backward Bear Crawl
20 seconds: Hanging Knee Raise or Lying Leg Raises

Bootcamp

Thursday, June 5th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
3 Empty Bar Snatch Drop
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans
3 Reps: Empty Bar Clean and Jerk

Strength

Full Snatches
Sets X Reps: 5 Sets X 2 Reps @ 80% 1 Rep Max / E2MOM
Snatch Pull
Sets X Reps: 4 Sets X 2 Reps @ 95% / E2MOM

WOD

Workout Format

AMRAP
2 Minutes Work/2 Minutes Rest x 3 Rounds

Competitive

12/9 Cal Echo Bike
Max Clean and Jerk (95/65)

Performance

9/6 Cal Echo Bike
Max Clean and Jerk (75/45)

Lifestyle

35 Seconds Echo Bike
Max Clean and Jerk

Notes

Stimulus: This Is Meant to Push You to Cycle the Barbell Under Fatigue. You Get a Long Rest After Your Set, Try Your Best to Recover.