Tuesday, 4 October


Power Clean & Hang Clean

5 sets of 1 rep of [1 power clean + 1 squat clean] @ 70-75% of 1RM Clean


5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (RX 155/105) (Scaled 105/75)
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Score = Time it takes to complete the workout

Additional Work

  • Tall Squat Clean, 5 sets of 3 @ light weight, 3 sec pause at bottom of rep (before)
  • Halting Clean deadlift, 3 sets of 3 @ 90-95% of 1RM clean, 3 sec pause at mid thigh (before)
  • 40 min EMOM (after)
    • Min 1: Row Calories
    • Min 2: Strict weighted pull ups
    • Min 3: Row Calories
    • Min 4: Strict weighted ring dips
    • Min 5: Rest


“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.


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