Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three 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 Repetition (Add 1 Push-Jerk)

Rest as needed then,

Every Two Minutes for 16:00 (8 Sets)

Power Clean, 1 Repetition
Front Squat, 1 Repetition
Shoulder to Overhead, 1 Repetition

Note: Over 8 sets, build to your maximum potential. Go as heavy as possible on all three lifts. Use the rest between sets to add weight to your barbell. Compare today’s lifts and weight to May 16, 2016 and June 20, 2016.




This is what dedication looks like: Following an ankle injury during a volleyball game, Mike returns to the gym determined to maintain his work capacity. Today’s session was one-legged Assault Bike, Push-ups and Pull-ups. Now that is inspirational!


Wednesday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)


Three Rounds for Time:
Run 400 Meters (or Bike or Row)
21 Kettlebell Swings
12 Pull-ups

Endurance Workout (1:00 PM at HQ)

Row 5K for Time

Krav Maga (6:00 PM – 7:00 PM at Krav Maga – Open Gym Tonight)


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