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SFIT #323 – Tuesday, April 4th


3:00 Row, Air Dyne or Bike
Banded Front Rack Stretch
5-7 Reps Each of:
Air Squats
Hang Power Cleans
Front Squats
Low Hang Power Cleans
Hang Squat Cleans

+10-20 Double-unders between each movement

Ankle Warm-up

Get the heart rate up. Never underestimate the power of that initial 3 minutes. If the first time you’re truly getting your heart rate up is in the workout, you’re doing yourself a major disservice. Start easy, but get a little uncomfortable, we want the blood flowing.

If you have a poor front rack, get to know and love this stretch. Our front rack usually sucks because of lat and tricep tightness, this stretch will help open up all of that. A couple minutes each side is perfect, otherwise work it in between each barbell movement with the double unders to assure your wrists, forearms, triceps and lats are warmed up.

Movement prep is crucial on barbell conditioning days, you really want to be sure to hit and hold the end ranges of each movement so when we get into the actual workout, mobility isn’t an issue through the first couple of rounds. Get all the junk out early in the warm-up, so you can move efficiently when it matters.

Ankle warm-up kills two birds. Gets you working into a deep squat to open up the hips further, but also gives your ankles some room to move so all the extension and flexion we’re hitting in our double-unders doesn’t cause our calves or knees to blow up.


750m Row Buy-in
9 Hang Squat Cleans (95/65)
25 Double-unders
5:00 Rest

500m Row Buy-in
6 Hang Squat Cleans (135/95)
25 Double-unders
5:00 Rest

250m Row Buy-in
3 Hang Squat Cleans (185/135)
25 Double-unders

Small sets of doubles are a great time to focus on moving efficiently and effectively, especially if you’re just learning. High jumps, fast wrists and get out of your shoulders. Consistency matters more than speed, don’t try to spin the rope too fast.

Rep to weight ratio is at a perfect spot to make sure the hang squat cleans stay unbroken, even as the weight increases. Rest properly after double unders to assure you do not have to break-up the cleans at any point. 6-8 seconds of extra rest before picking the bar up could mean 6 straight at that moderate weight as opposed to breaking it up into 2 sets. 100% focus needs to be placed on utilizing the hips and staying out of your arms and shoulders. Hip stamina is much higher than bicep and deltoid stamina, so utilize the powerhouse. Full extension, powerful jump, explosive hips.

Major chunks of rest between amraps means go for broke. Empty the tank each and every amrap to assure you’re hitting the proper stimulus. Don’t save anything as you’ll have 5 long minutes to recover and be ready to empty the tank again. Big breath on the transition, stay tall and get to the next movement as fast and efficiently as possible.


Light biking or air dyne
Barbell Forearm Smash

Barbell Calf Smash

Don’t shy away from biking for a few minutes after every workout, especially squat heavy days. Flush out all that lactic buildup. Smash the minor muscles we blew up during the workout so they can recover properly overnight. Don’t rush this. If you feel some junky or painful spots, those are the spots you need to spend time on.

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