Evolution A:

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 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

Evolution B:

Every Three Minutes For 15:00 (5 Rounds)

“The Tough Twelve”

Deadlift, 3 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 3 Repetitions
Shoulder to Overhead, 3 Repetitions

Note:  On Evolution A, how many Athletes can use 135lb. / 85lb. or more on their final round of the USAW complex?  On the EMOM, recommended weight is between 135lb. and 185lb. for men and 65lb. to 115lb. for women. All repetitions on the EMOM should be consecutive (no dropping weight until final repetition).Athletes doing “Murph” on Friday should consider either resting today or utilizing light weight on todays session. 

Roberto and Coach – Water Warrior Challenge (Circa 2017)


Thursday Special Programs 

Krav Maga (All Levels – 5:30PM – 6:15PM)


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