Friday, May 12th


Performance is in red, Competition is in blue, Links are in green

A) Every 90 seconds, for 10 sets:
Clean High Pull + Hang Clean High Pull + Hang Clean

B) 4 sets for times of:
100 meter Farmer Carry
20 Russian Swings
10 Toes To Bar 
Rest 2 minutes

Each set should take less than 5 minutes. Adjust the reps as needed.


A) 6 sets of:

Squat Clean x 3 reps @ 80% 1RM Clean
rest 2-3 minutes 
Quick  reset between lifts

B) 5 sets of
Front Squat x 1 reps @ 90% of 1RM Clean;
rest 2-3 minutes 

C) 4 Rounds For Time
50ft Dumbbell front rack lunges 50/35 each hand
16 Toes to bar
8 Dumbbell power cleans 50/35 each hand
*14 minute time cap

Throttle this harder than 17.2.  Push into long & extended sets no matter what. No auto fractioning 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531