Warm Up

500M Row
8 Inch Worm
7 KB Swing
10 Push Up
10 Superman
7 KB Swing (heavy)
Hamstring Stretch v II ^

Coach Led Clean Warm Up


6 Sets for Max Load:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps. Do not drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).

Jeremey: 75, 95, 115, 125, 135, 145 (f), 145 (f). Got 145 all the way to the push jerk and then lost it!
Charlotte: 95

Extra Work

1 max set of strict pull ups

Charlotte: 5
Jeremey: 19


Warm Up

500M Row
Shoulder Circuit
10 Down-Dog to Cobra stretch
10 Elbow 2 Instep/Hip Stretch
10 Passthrough
10 SG Press (PVC)
10 SG Press to OHS (slow)


Snatch Balance 3-3-2-2-2-1-1-1-1-1

Didn’t feel great in the gym today. Snatch Balance is a tricky exercise to get right, and I didn’t feel super comfortable today. Stayed mostly light and worked on repetition.

Char: 110#
Jeremey: 115#


Warm Up

30 Cal Row
Shoulder Circuit
8 Passthrough
8 Rev. Passthrough
8 Samson/Hip

8 Reps Of each Movement

Met Con

“Fight Gone Bad”

Three rounds of:

Wall Ball, 20#, 10ft. (Reps)
Sumo Deadlift High Pull (Reps)
Box Jumps, 20″ (Reps)
Push Press (Reps)
Row (Calories)

*1-minute rest between rounds

I paced this one far too much in the early round opting only to hit 22 reps for each exercise. My rounds went 105, 95, 90. I needed to go harder earlier!

Jeremey: 290 (Rx)
Charlotte: 266 (Rx)