One set of:
Row x 500m, nasal breathing only

Followed by…

Complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5



In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.

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August 8, 2022 2:32 am

4rnds Scaled to 80#

Bert Trabing
Bert Trabing
August 7, 2022 2:48 pm

Trained with wifey

For warm-up we did agility work with hurdles and plank variations.

We did this complex with (2) KB
She used (25’s)
I used (35’s)

We did (12KB) wide stance deadlifts into the (9) KB hang cleans into the (6) KB push jerks

No idea how many rounds but we were soaked. So sweaty where you don’t even bother to use chalk.

Really enjoyed this.

Janelle winston
Janelle winston
August 6, 2022 5:40 pm

I keep forgetting to post. 🤦🏼‍♀️

I did today’s, though I ran 200m instead of the row.

1:1 rest to work.

6 rounds.

I was also trying to watch the CF games between rounds which wasn’t working great. 😂
Had 1:30 left after round six and chose to skip it and finish watching the women sandbag lifts.

Blake Shealy
Blake Shealy
August 7, 2022 12:09 pm

Your 6 rounds were my motivation for the day! Finished round #6 just as Tia clinched her 6th title👏

Mike Slagle
Mike Slagle
August 6, 2022 4:35 pm

“Games-ish” The Capitol

I always like to do something that resembles a workout so here goes.

50 front squats with 40 lb weighted vest and 44 lb kb
3.5 mile run (no vest)
50 m front rack carry with vest and kbs
50 m farmers carry with vest and kbs

46:01 (run 39ish minutes). I had nothing left that last 1.5.

Janelle winston
Janelle winston
August 6, 2022 5:40 pm
Reply to  Mike Slagle

Wow. Go Mike!

Anika Tipton
Anika Tipton
August 6, 2022 2:38 pm

Back squats:
Luke- 3×275#/3×275/3×275/5×255/5×255
Anika- 3×175#/3×175/3×175/5×155/5×155

A. 11 + 18
Luke’s elbow is bothering him, so his rounds were:
15 cal row
12 deadlift (155)
9 front squats (155)
6 T2B

August 6, 2022 11:40 am

5 rounds. Went every 6 minutes.

August 6, 2022 10:40 am

Individual M 50-54

(Scaled, 115#)


Candy Olkey
Candy Olkey
August 6, 2022 8:42 am

Yesterdays Started with an 800m Nasal Breathing Run – 4:17 (2s PR and probably a PR without nasal breathing too) A. Hang Snatch + Overhead Squat 55#, 60, 65, 70, 75, 80, 85, 85, 85, 85 ***The sets at 85 were taken from the ground..couldn’t land it in the hang today. Superset with 40 Alt Standing Opp Knee to Opp Elbow (just to get some ab work in) B. 5 Rounds for time – 10:22 6 OHS @ 85# – all UB 12 T2B – all UB 30 DU – all UB ***OHS originated from the ground except for rounds… Read more »

August 6, 2022 7:13 am

2 rounds & up to 6 hang power cleans on round 3