Friday, Apr. 27th, 2018


A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
PVC Pass Throughs


Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

3 x 2
Pwr Pos Pwr Clean + Pause Jerk @ 60%


For Time:
21 – 15 – 9:
Thrusters 95/65

15 – 12 – 9:
Row for Calories
Hang Power Cleans 95/65

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats 95/65

This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell.