Warm Up:

4 Rounds

15 sec Prayer stretch

8 Kneeling DB Presses - 4 reps per arm. Assume a lunge position and strict press

6 DB Hang Clean and Jerks

2 Burpee Box Jump Overs


Goal- Consistency!

4 min AMRAP x 4

16 DB Hang Clean and Jerk (40/30) - 6 per arm. Reps do not need to alternate

8 Burpee Box Jump Overs (24/20)

Start each AMRAP with 12 DB Hang Clean and Jerks. Rest 3 minutes between

Your score is your best and worst set.



If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna