workout 1

​standards

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1. Lateral Burpees (12 reps)

• Start standing parallel to the barbell.

• Drop to the floor with chest and thighs touching the ground.

• Jump or step feet back under the body and hop laterally over the bar.

• Both feet must take off and land together for the jump (Rx).

• No need to fully extend hips when jumping over the bar.

• Rep is complete when both feet land on the opposite side.

• Modification: Step-over or burpee to a plate if jumping isn't possible.

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2. Deadlifts (10 reps)

• Bar starts on the floor.

• Both hands on the barbell, any grip allowed.

• Lift the bar until hips and knees are fully extended with shoulders behind the bar.

• Bar must touch the ground at the bottom of each rep (no bounce).

• Maintain a neutral spine throughout.

• No hang position reps allowed here.

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3. Hang Cleans (8 reps)

• Start with the bar at hang position (above knees).

• Any clean style allowed: power or squat.

• bouncing of the barbell is not permitted

• Elbows must clearly come around and in front of the bar.

• Bar must be received in the front rack position.

• No reps start from the ground—must deadlift first, then begin hang reps.

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4. Shoulder to Overhead (6 reps)

• Start in front rack position.

• Any overhead press style allowed: strict press, push press, push jerk, or split jerk.

• Bar must travel from the front rack to full lockout overhead.

• Arms, hips, and knees must be fully extended with feet under the hips at the top.

• If split jerking, feet must return to neutral under control before the rep counts.