Weightlifting WEDNESDAY 160518


Row 750m

Crossover Symmetry

20 Banded Good Mornings

Inch Worms Down

10 Scorpions

Spiderman Crawl Back

10 GHD Situps

10 Yoga Push ups

10 Dips

15 Squats




Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.



Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.



Mash quads

Roll Posterior

Banded Hamstrings


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