Wednesday 03.08.2023

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Gene completing 6 x Power Snatches at a new PR weight of 95lbs… YAHTZEE 6X!!! (no time caps for this Ninja)

Warm-up Drills
I. Row 500m or 2:00 (w/ no straps)
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)

Impact/Focus: Power Cleans
Warm-up Sets/Reps x 6:00; Build to a challenging weight in the 50-60% of a 1RM range. Attempt to climb across the following sets/reps on the ninety seconds, maintaining touch and go sets for as long as able before moving to drop and reset.

8 Rounds, on the 1:30 of
Power Clean 3-3-3-2-2-2-1-1-1


  • Athletes may build across sets and reps as able, however the priority impetus is on movement development and quality execution.
  • Points of Performance will begin with approach to the bar and starting set-up position,
  • position over the bar through the stages of Pulling weight from the floor &
  • Proper, sound hip function moving into the receiving Front Rack position.
  • As Alison remembers  the broadly applicable Olympic Lifting mantra: “Patience then Violence”

Post scores to comments.

Complete 5 Rounds for time of

3-6-9-12-15 x Power Clean (135/95lbs)
3-6-9-12-15 x Burpees (in place, jump & clap)
20-20-20-20-20 x Walking Lunges (10L+10R)


  • Scale the load for Power Cleans to the next whole bumper set weight that permits barbell cycling for this ‘MetCon’ (ie. 95/65lbs).
  • Burpees may scale up to Burpee Jump & Touch Pull-up Bar w/ both hands.
  • Step up the Burpee as needed to maintain a breakneck pace.
  • 2 x 35/20lb Dumbbells may be carried for a Lunge movement upgrade in the Front/Back Rack/on shoulders.
  • Blistering tempo encouraged for this little gem today, Ninjas.

Post scores to comments.

Samy Daghir

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