Thursday :)


Today we are going to get a bit heavier in our power clean. I want you to make sure you keep form here. No starfish. Try to get those elbows around the bar fast so you are able to get the bar in a proper front rack position.

Power Clean (8x2@80%)

Every 90 Seconds x 8 Sets (12 Minutes) Set 1: 50% x 3 reps Set 2: 65% x 3 reps Sets 3-8: 80% x 2 reps


This is going to be one of our max effort days. Pick a weight that you can go unbroken for 7 power cleans. Your score for this is going to be your total time for each round. I want you to put your meters for each round in the notes section.

Metcon (4 Rounds for time)

Every 4:00 x 4 Sets @ Max Effort: (15 Minutes) 7 TnG Power Clean, Moderate 7 Burpee to a 6" Target 30 Second Max Meter Row *The goal here is about 1 Minute of Work, 3 Minutes of Rest. This is an all out effort!

Extra Work

A.1: Single Arm KB Front Rack Duck Walk (3x50'/arm)

Reps = Feet

rest 30 seconds

A.2: Hip Extension (3x12)

*on GHD rest 60 seconds