Workout of the Day

A. Six sets of:
2 Paused Clean Pulls (below knee, above knee, mid-thigh, and finish)
1 Hang Clean (above knee)
Rest 60-90 seconds
*Notes: hold each position for 3 seconds)

B. Four sets of:
4 Back Squat @ 85% 1-RM
Rest 2-3 minutes

C. AMRAP in 10 minutes of:
5 Burpees
10 Med Ball Cleans
15 Double Unders (or 45 singles)


We are going to be working on some technique drills for our Olympic Lifts over the next few weeks to try and help get everyone more comfortable performing the lifts. These drills will only work if they are performed with the intention of hitting every position PERFECTLY! We will be going over them during the sessions but in the meantime here is a video of Olympian Chad Vaughn performing a Clean & Jerk - The nice part about this video is that the slow motion lets you really see every position. Time for another great week of training!