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.