Quick Announcement: Our next two weeks will be transition weeks to give your bodies a little time to reset after our most current cycle.  We’ll end next week with a Hero WOD event at the Combat PT Tent with a running of “Kabul 13”.  The Monday after that will begin our next strength cycle.


2 Rounds:

6 Barbell upright rows (hands in clean grip)

6 no/dip muscle cleans

6 RDLs

6 Elbow rotations


30-sec kneeling wrist stretch per side

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang power clean, front squats, hang power clean, power clean from mid-shin, press, push press, push jerk


Every Minute On the Minute for 12 Min:

Min 1 – 2 Clean pulls to bottom of knee (2-sec hold per rep) + 2 Power Cleans

Min 2 – 4 Front Squats (2-sec pause at bottom)

Min 3 – 2X  – 1 Strict Press, 2 Push Press, 3 Push Jerk


*Start at 70-% of C&J 1RM, and climb in weight every time you come back to the Clean Pull/Power Clean minute

Video courtesy of The Olympic Weightlifting Guru.  Quick demo of the Clean pulls to the bottom of the knee. We’ll begin our first transition week with some Clean and Pressing-centric work.  These EMOMs are to help reinforce the skill set for the C&J.  Start off the sets at 70% of your C&J 1RM.  Every time you come back to the Clean Pulls/Power Cleans, feel free to increase the weight based off of feel. Goal should be to finish in the 80/85% range



Hang Power Cleans (95/65)

Front Squats

Push Press

Video courtesy of Train FTW.  Quick demo on cycling hang power cleans.

Today, my challenge to you is try to hold onto the bar until you finish a full round.  Meaning, get through all 21 hang power cleans, all 21 front squats, and all 21 push press before you drop the bar.  Do the same with the round of 15, and the round of 9.  Can you finish in under 8 Min?

Scaling Options:

Bar weight -> 75/55 -> as needed (Elite:135/95)

Cool Down:

Barbell forearm smash – 1 min per side

Video courtesy of 3rd Element Fitness


Banded Hamstring Stretch – 1 Min per side


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s