Wednesday 03.01.2018


Some Great work in December. I know there were many more PR's than this. Lets See what we can do in January. If you achieve a personal record, put it on the board.

Scaled) 1) 3 Position Squat Clean: Build to a Heavy Complex

2) "Clean Shave"

3 Rounds

15 Pull ups

12 Lateral Barbell Burpees

9 Squat Cleans

Rx) 1) 3 Position Squat Clean: Build to a Heavy Complex

2) "Clean Shave"

3 Rounds

15 Chest to Bar Pull ups

12 Lateral Barbell Burpees

9 Squat Cleans 135/95

Comp) Clean Skill: 5x5 Hang Clean High Pull (light loads)

5x3 Tall Clean

1) 3 Position Squat Clean: 7 Sets (Pockets/Knees/Floor)

(50/55/60/65/70/70/70% of 1RM Squat Clean)

2) "Clean Shave"

3 Rounds

15 Chest to Bar Pull ups

12 Bar Facing Burpees

9 Squat Cleans 135/95

3) Body Armor: 3 Sets

30 Glute Bridges

30 AbMat Situps

30 Banded Good Mornings


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