Clean Coplex Build to a Heavy Complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean "Squeaky Clean" 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85 # DAILY MINDSET **“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee ** We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize

Pausing Front Squat Build to heavy set of 2 Hang Squat Clean Build to heavy single “Dirt Nap” 3 Rounds: 15 Hang Squat Cleans (115/80) 15 Lateral Barbell Burpees Notes: “A single death is a tragedy. A million deaths is a statistic.” - Joseph Stalin A morbid thought from the former dictator of the Soviet Union. There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on

Hang Squat Clean Build to Heavy Single "Top Down" For Time: 50 Burpees 40/30 Calorie Row 30 Hang Squat Cleans (115/80) Notes: The Hang Squat Clean is the focus of this two part workout. Athletes will build to a heavy single in part one and choose a weight in part two that they could complete 20+ repetitions unbroken when fresh. Within the workout, looking to get these done in 3-4 sets. These are standard burpees that require full extension, air under the feet, and a sma

Squat Clean Complex Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean "Clean Sheet" AMRAP 3: 9/6 Calorie Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 5 Squat Cleans (135/95) Notes: The clean is the focus of this two part workout. The three positions used in the first part are the high hang (pockets), hang (inch above

"Round Trip" 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest round. Scale Options: Row - 200M Run DU's - 25 DU or 60 Singles Hang Power Cleans, stay at one weight MetCon: 200M Run 40 Singles 20 MB Cleans Notes: In this interval workout, rounds will begin on the 0:00 - 3:00 - 6:00 - 9:00 - 12:00 - 15:00. Combining conditioning with strength, athletes will look to bui

“Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk L2 Sub Power Cleans Keep the same weight on the bar L1 Sub Power Cleans Keep the same weight on the bar Eliminate the last series that ends in split jerk (8 reps instead of 12) Notes: The limiting factor of the “

“Last Call” Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) L1 AMRAP 7 5 Pushups 5 Hang Power Cleans (MB option) 5 Deadlifts rest 3 min increase weight on next two rounds if appropriate Notes: With a 1:2 work t

Squat Clean Thruster Build to a Heavy Single “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95) L1 15-9-6 Burpees Hang Power Cleans or MB Cleans Burpees Hang Power Cleans or MB Cleans Burpees Push Press Notes: The burpees in today’s workout can be considered the station where athletes can just keep moving. Speed here is less important th

“Guts and Glory” For Time: 21 – 15 – 9: Row For Cals Thrusters (95/65) 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65) 12 – 9 – 6: Lateral Burpees over Bar Overhead Squats (95/65) L2 Sub Hang Power Cleans L1 Sub Burpees for Lat Bar Burpees Sub Rep Counts: 15-12-9 12-9-6 9-6-3 Notes: This workout can be deceiving if viewed as it’s individual parts. Athletes who are hyper focused on the opening 21-15-9 may cause them to begin the workout at an aggr

“Undertow” 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) L2 Sub 30 Seconds DU attempts or 60 singles L1 200 M Run 60 Singles 9 Hang Power Clean Notes: Looking to choose a weight on the barbell that you can perform 15+ repetitions unbroken when fresh. Focus today is pushing the movements that occur inside the gym. Try and do barbell in 2 or fewer sets. This is done by using the runs as a slight recovery. No matter how slow the run is, athl