Simon H.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Movement specific warm-up: do reps at each station.


Teams of two, working two minutes for max reps at each of the following stations:

  • Wallballs
  • Muscle cleans
  • Box jumps
  • Push Press
  • Row (calories)

Rest for two minutes and then repeat for a total of three rounds. Teams may partition work by reps or time. Score is team's total reps for all three rounds.

This is a customized version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater tranferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps. If you regularly score over 350 on traditional FGB, try today's Competitor level.

LIII: and LII: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20", push press @ 75/55lbs

LI: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics.



Coach Ari demonstrating the 7 positions of the Muscle Clean 

The Muscle Clean: A Better Option Than the SDHP

"...the SDHP really has no transference to any other exercise commonly practiced. There's a better option to teach explode-and-pull, an unjustly overlooked exercise that does not put the shoulder into compromised positions, affords cleaner execution at high intensity, and has direct carryover to the full clean." 

For more, check out Sean's recent article in Breaking Muscle: