“Form and function are a unity, two sides of one coin. In order to enhance function, appropriate form must exist or be created.” -Ida P. Rolf

The main focus of today’s workout is the strength element. You have 5 attempts to find your heaviest 1 rep hang power clean. If you are new to this movement, consider a rep count of 3 or 5 instead of a single rep.

Today’s Workout:

Hang Power Clean


“The Smoker” <BR>15 Kettlebell Swings(m-53lbs/f-35lbs)
10 Burpees
3 rounds


Sprint Drills(suicides)
50ft. one way – down and back = 1
1st minute = 4
2nd minute = 5
3rd minute = 6
4th minute = 7
I’ll bow down and kiss your shoes if you make 8