Friday, 05.01.20


A. EMOM x 8

1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 155/108

* Those who have been with us for a while and done this progression years prior, check your starting weights, ending weights etc. Use that data to be smart with your start on this go around.


7 dB goblet 70/50

7 alt hang db clean and jerk 70/50

7 burpees over dB (when standing up)

– no DB, can create this same workout with an odd object. If don’t have this weight, use what you have but meal rep scheme. If a much lighter implement, you can up reps , but stick to time

Duration for both to be completed in our allotted time.

– reminder: our compete phase includes numerous session days, weightlifting cycles, gymnastics cycles and aerobic buildouts. For more information, click the COMPLETE section.