Sweet Quote: “We have learned the answers, all the answers: It is the question that we do not know.” -Archibald MacLeish
Exorcise your knee demons.
2 minutes of jump rope:
3 rounds of:
3 Hang Power Cleans
6 pushups
9 squats
MOB: Shoulders. Hamstrings. Hips.
SKILL: Power Clean
“The Chief”
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Record # of rounds for each cycle.
LIII: 115/75
LII: 95/65
LI: Find wt. Hang Power Cleans ok. Pushup sub of choice.
PWOD MOB: Full body rollout. Pigeon Pose. Upward/downward dog x3
What’s a Power Clean? Watch Pyrros Dimas, one of the best with 170kg (375#)…

3 x 400M (last 400m Video Taped)
Hip, Hamstring and Ankle Mobility
Carioca 2 x 200m w/1min rest
BOF Hops w/lean (2x)
Arrested Drill (4x)
Exag. F. Lunge Drill (4x) *Foot under hips
Run: 8 x 200m, rest 0:45, hold splits within 2-3 seconds
LII: 6 x 200m, rest 0:45
LII: 6 x 200m, rest 0:60
CD: 25 Air Squats after last interval, Roll out calves
Pay attention to the master and how he explains the Pull Action!!
Multi-sport workouts (complete on programmed day 3+ hours between WOD)
Swim (MON): 20 x 25m TT on 1:00
Bike (WED): 8 x (2:00 on, 1:00 off); cover as much distance as possible during “2:00 on”