hang power clean 3-3-3-3 
*review cycling reps

15 minute AMRAP 
50 double unders
15 T2B
10 hang power cleans (moderate)

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1 snatch balance +2 overhead squat
*work up to a heavy complex

400m run 
15 Front squats (light 95/65 same weight through out)
400m run
15 overhead squat
400m run
15 back squats 
400m run

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Partner Workout
Calorie row 
Max reps DB clean and jerk
*partner 1 start on cal row partner 2 on clean & jerks till partner 1 finishes row then switch. 
*score total time to complete row and total number of clean & jerks
*can use different DB weight than partner


3 x 10-20 hip extensions 
3 x 10-20 GHD sit-ups 

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As Many Rounds As Possible in 11 minutes of:

Power Cleans (135/95 lbs)

11 Burpees Over the Bar

19 Deadlifts (135/95 lbs)

18 Pull-Ups

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5 Sets to find a heavy complex of:
1 Front Squat + 1 Push Press + 1 Push Jerk + 1 Split Jerk

As Many Reps as Possible in 8 Minutes:
Wall Balls

At 8:00 (no rest after wall balls), Run 1 Mile for Time

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1 Max Set of Chest to Bar Pull-ups OR Kipping Pull-ups OR Banded Strict Pull-ups

1 Max Set of Toes to Bar OR Knee Raises

For Time:
Chest to Bar Pull-ups
High box Jump
Toes to Bar

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Eric L.


Front Squat

As Many Rounds as Possible in 10 Minutes
10 Sumo Deadlift High Pulls (Light)
10 Hang Squat Cleans
1 Rope Climb

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Armistice – is a formal agreement of warring parties to stop fighting.

Years ago we didn’t have Veterans Day, we had Armistice Day.  Armistice Day commemorates the cessation of fighting on the Western Front at the end of World War I.  The 11th hour, of the 11th day, of the 11th month, in the year 1918.  Veterans Day has taken the place of Armistice Day in the USA.

The workout this Saturday at Utility is:


  • AMRAP in 11 minutes
  • 11 Power Cleans (135/95 lbs)
  • 11 Burpees Over the Bar
  • 19 Deadlifts (135/95 lbs)
  • 18 Pull-Ups

This Saturday is Veterans Day.  It is a day when we say thank you to those who serve and have served our Country.  You don’t have to donate, or you can if you choose.  This is a chance to be a part of something positive in a world where it seems like there’s nothing but bad news on TV.  It’s not all bad.  There are good people out there doing good things….be one of those people.  All money raised goes to Team Red, White and Blue.  Here’s what they do:

Here is a link to donate online



At 0:005:0010:00 and 15:00 Perform the Following:
Row 500/400m
20 KBS (Heavy but unbroken)
50 Double Unders
The goal here is to be done with at least a minute to rest each round

At 20:00, for time:
Row 500/400m
20 KBS
50 Double Unders

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Work getting done