4373 Friday 2/20/2026

VARSITY & JV Sessions start next monday (2/23). Ages 8-11 and 12-14. Sign up and more info here

A
10 inchworm pushups
10 rope rows
20 samson lunge stretches

3 rds
10 pvc passthroughs
5 rope hanging knee raises
5 sec ring support hold
5 sec bottom dip hold

2-3 rds
with a barbell
5 clean deadlift to mid thigh
5 clean deadlift + shrug
5 muscle cleans
5 front squats
5 hang power cleans

*Spend remaining time building to your clean loading
(15 min)

B
1 min work / 2 min rest for 5 sets
Max reps power cleans
Set 1: 62-65% of recent 1RM
Set 2: 62-65% of recent 1RM
Set 3: 67-70% of recent 1RM
Set 4: 67-70% of recent 1RM
Set 5: 72-75% of recent 1RM
(15 min)

C
15 min AMRAP
5 ring dips
1 rope climb
50ft db walking lunge
*db held at sides