Warm Up

500m Row
6 Samson Stretch
6 Goblet Stretch
6 Goblet Squat
10 Passthroughs
7 Strict pullups

Coach led 2x
3 Clean deadlift
3 Power Cleans
3 Front Squats
3 Cleans


3 Pos Clean + Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

10 Minutes to Est. a daily max

Jeremey: Got to 175#

Met Con

10 Minute EMOM @ 85%

Completed at 150# Rx.


Warm Up

500 m Row
10 passthrough
10 inchworms
10 kettle bell swings
10 goblet squats
10 strict pullups

Coach led warmup
2X through complex as a class


Clean Complex

Find your heaviest complex:

1 Deadlift
1 High Hang Clean
1 Front Squat
1 Split Jerk

Jeremey: 175# (Failed multiple times at 185#)

Extra Credit

Mile run

Jeremey: 5:51


Operation Red Wings

Chris and I have the GoRuck Tough event tomorrow so if I was going to get Operation Red Wings in, I had to do it on Thursday with the coaches. Sign me up! 😃

I will continually say that Operation Red Wings is probably in the top 3 for the hardest workouts I do all year. It combines endurance, strength, and mental strength all in one.

4 Rounds For Time:

3 Barbell Complex (115/80#)
800m Run
8 Barbell Burpees (115/80#)
800m Run
8 Thrusters (115/80#)
800m Run

Result: 1:46:36 (nearly Rx)

I felt great through the first three rounds of the workout. I was finished with those rounds roughly around 1:10:00. Going into the last set of barbell complexes, I knew my shoulders were fried. I finished the first two complexes. Then, on the third one, the unthinkable happened. I dropped the bar on the split jerk. It mentally screwed me. I tried another complex, but I couldn’t pull it off. I ended up finishing by just doing a push jerk so my last complex wasn’t fully Rx. Fuck. I can’t wait to get after this one again next year and finish it off Rx.


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