Get it!

Run 800 meters
Grab a PVC pipe and line up.
Practice mastering these positions. Your coach will drill you through these, pausing as needed to fix positions.

Be prepared to hold each position for a sustained period. Any release of position before Coach says ‘revcover’ demands an immediate 3 burpee penalty.


Position 1: Hook Grip. PVC on shins 8.5 inches off of ground. Bottom of deadlift, adjusted for clean as needed.

Position 2: PVC just above knees. Vertical shins, tension in hamstrings and glutes, lats pushing the bar back into the leg. Abs tight, shoulder blades pulled back.

Position 3: PVC at hip crease (‘pockets’). Knees are still bent slightly. Torso is upright and tight. Weight is in mid-foot. External rotation from hip and knee. Adjust grip to get pipe into hip crease.

Position 4: Feet jump from under hips into squat stance as the bar is pulled close to the body, elbows high and outside. Catch PVC in front rack. Hips back in the start of a squat. Elbows pointing directly ahead. Loose finger tip grip.

Position 5: PVC in standing front rack, feet recovered under hips.

Position 6: Move the chin out of the way. Dip 2 inches, keeping the torso upright and elbows up. As you drive up from the dip, aggressively drive the bar directly overhead as you straighten the legs.

Hang Power Clean + Push Press (5-5-5-5-5)
Hang Power Clean + Push Press E2MOM, increasing load each set. Focus on perfect form before load.

Hips back and elbows up on cleans.

Each push press should start from a front rack position.

Use dumbbells or perform 10 kettlebell cleans followed by 10 kettlebell presses (1 KB)

Thumbs Up (AMRAP – Rounds and Reps)
12 minute AMRAP:
40 Alternating Dumbbell Snatches 40/25
30 Box Jumps 24/20
20 Single Arm Dumbbell Push Press*

RX+ 60/45, 30/24, HSPU

*Alternate Push Press every 5 or 10 reps for a total of 20 reps, 10 per side.