Death by Cleans


Partner Row 1,200m(switch every 300m)

Alternate with:

  1. 5 Push-ups
  2. 3 Rack Deliveries + Strict Press
  3. 3 Hang Power Clean+ Push Jerks 
  4. 3 Squat Clean+ Split Jerks 


Foam Rolling: Find the pain


Wednesday night Yoga at Justified at 7:30pm! 
Come get your restorative yoga on. 

Push Day:

Shoulder Press 4x4@80% of 1RM
Push Jerk 3x3@95%
Split Jerk 2x3@115%
New Athlete Shoulder Press 3x5

Skills & Technique: (Click below for links to more info)


Death by Cleans  -  15 Minute EMOM

Minute 1-5 Power Clean 75% of 1RM C&J (Rx+ 5 Burpees)
Minute 6-10 Hang Power Clean 65% of 1RM C&J (Rx+ 5 Burpees)
Minute 11-15 Squat Clean 55% of 1RM C&J (Rx+ 5 Burpees)

Weights descend. Increase repetitions by 1 each minute. 
Restart at one repetition after each weight change. 
If choosing Rx+ 5 Lateral Burpees must be performed each minute after the clean(s).
Score total reps.