“I still need more healthy rest in order to work at my best. My health is the main capital I have and I want to administer it intelligently.” -Ernest Hemingway

Today’s strength movement is the full squat clean. We set up 3 different workouts for members to chose 1 based on experience and ability. We strongly believe that doing a heavy 1 rep max attempt is reserved for experience lifters who have confidence if their form. We encourage all others to continue to practice with multiple repetitions at a more moderate weight. The “C” workout is set up for those that are new to this movement a may be using an unloaded barbell or even a pvc pipe. The optional metcon(metabolic conditioning) workout is designed to be a sprint to the finish. Some finished in under 4 minutes.

Today’s Workout:

Full Squat Cleans
A 1-1-1-1-1
B 5-5-5-5-5
C 10-10-10-10-10


“Double Rip”
500m Row
40 Tire Jumps (“20)
20 Burpees