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Friday April 28, 2017


Friday April 28, 2017

Mobility/Activation: empty bar warm up for power clean x 2


5 dip/shrugs

5 power cleans from hip (power position)



Strength: Clean Pull + Power Clean


65% x 2+1 x 2 sets

75% x 2+1 x 2 sets

80% x 2+1 x 2 sets

85% x 1+1 x 2 sets




Partner 100s

With partner complete the following

Both partners can work at the same time and can break up the movements however they wish


100 thrusters (95/65)

100 toes to bar


Starting with a bear crawl, EMO2M, both partners must bear crawl one length of the gym


F: 75/55, knees to elbows or toes to rig

P: 75/55, toes to bar

C: 95/65, toes to bar


Coaches’ notes: the workout starts with a bear crawl and continues with a bear crawl every 2 minutes. Both people can work at the same time and break up the reps however they want. Make sure your transition back and forth to the bear crawl is fast or you are going to be wasting time before you get back to the actual work that counts.

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