Thursday's class we are getting another dose of some of the Olympic Lifting variations. The key to the hang power clean is aggressiveness and speed. After dabbling with Olympic Lifts we are going to continue to get our weekly prescription of deadlifts. We've been progressing on weight and technique over the last month, so if you've been consistently coming to classes, try to push the limit and see what you can safely lift.


  • Hang Power Clean - Tech

  • Deadlift 5,5,3,3,1,1,1 E90s

Building up if you've done the deadlifts over the last few weeks. If new to the deadlift focus on technique over weight, and continue with sets of 3 instead of singles.


3 rounds for time

  • Row 500m 

  • 12 Deadlifts 185/12521

  • Box Jumps 24"/20"


  • 1. lighter deadlifts, reduce height 20"/14"

  • 2. Scale weight and step-ups