FRIDAY 160401

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Five Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

“Honor Code”

On a 10:00 Running Clock:
Ground to Overhead, 30 Repetitions
30 Burpees
As Many Repetitions As Possible (AMRAP) of Ground to Overhead

Note: The workout “Honor Code” was created in honor of Alex and Michael on their hiring with the Santa Cruz County Sheriff’s Office, and Graham’s successful completion of Basic Combat Training and Special Forces Qualification Course in the US Air Force. The workout pays tribute to all those who walk the Warriors path and abide by the “Honor Code” of Duty, Honor, Country. Compare today’s time and weight to October 15, 2016.


Nathan “The Champion” Mendelsohn


Yoga for Warriors with Greg Amundson on Calibre Press


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