Thursday June 16th 2016

Warm Up: Shoulder Mobility

Grease the Groove: YouTube Preview Image

3 sets of 2 Tall Cleans + 2 Pause Jerks (2+2)

Diablo strong:  YouTube Preview Image

1 – 1 -1 – 1 Clean & Jerk Complex (Clean Pull + Squat Clean + Front Squat + Jerk) Build up to 80-90%

Workout: 4 rounds for time of:

3 Cleans (45/105/155)

6 Jerks (Same)

9 Deadlifts (Same)

1 Minute Rest

Coaching Tips: The jerks will be the limiting factor for most so pick the appropriate weight so you don’t have to break the 6 jerks up more than twice. Even through the deadlifts are relatively light make sure to stay engaged in between each rep as you touch and go.

Scaling Guide: 6 – 10 Minutes. 10 Minute time cap.


Diablo Fit: Fight Gone Bad (3 rounds of 1 minute on 1 minute off) (24 Total Minutes)

  • Bike
  • DB Strict press
  • Sit ups
  • Sumo Deadlift High Pull

*Athletes may start at any station, but must go in that order.


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