Workout of the Day

5 Rounds for Max Load:

Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

You must hold on to the bar for the entire round. Rest as needed between rounds.

This is super challenging if you do it right. Go up in weight each round and try to get as heavy as you can. The limiting factor may be bringing the bar down from the push press onto your back. Be sure to “bounce” with it.

There are two ways to approach each round: Cycling through the reps in a continuous “flow”. This is faster but will be more challenging from a cardio standpoint. The other way is to briefly pause after each exercise before moving to the next. (If that doesn’t make sense, your coach will explain.)

Again: 7 times through the cycle without stopping is 1 round.

– weight
– 5 sets of 5 reps instead of 5 sets of 7.


Back Squat | Front Squat | Power Clean | Push Press