Workout of the Day Thurs Nov 4th 2021


Working on some squat clean technique today! Focus on really bringing that bar in close to the hip pocket, getting a good triple extension (ankles, knees, and hips full locked out), and then throwing yourself under the bar FAST!

The progression is meant to start out light and slowly build in weight. Swap out weights at anytime, but I threw the 1min. rest in there to give you some extra time before the rep decrease and you most likely can throw a lot more on.

Try NOT to power clean and then do a front squat today… We are doing a lot of that in part b below 😉

Every 60sec. x 5 Rounds:
3 Squat Cleans

Rest 1min.

Every 60sec. x 4 Rounds:
2 Squat Cleans

Rest 1min.

Every 60sec. x 3 Rounds:
1 Squat Clean

20min. to try and finish….

50 Hang Power Cleans (95/65lb.)
*Every-time you break, complete 7 Toes-To-Bar

50 Front Squats (95/65lb.)
*Every-time you break, complete 7 American KB Swings (53/70lb.)

50 Toes-To-Bar
*Every-time you break, complete 5 Hang Power Cleans

50 American KB Swings
*Every-time you break, complete 5 Front Squats

Your goal on this one, is to get the biggest unbroken sets possible so that you don’t have to do the penalties. How fast can you get this one done!? And… Can you finish at all!?

ADV Men: 115lb. and a 70lb. KB
ADV Women: 75lb. and  a 53lb. KB

Score is reps you completed out of 200 total. You do not get reps for the penalties. If you finish in the time cap, then put 200 with your time in the comments


The goal is to keep moving on this workout, so the rep ranges just mean to stop whenever you have to break. Ideally you start at the higher rep range and then slowly fade into the lower rep range. Try not to rest more than 10-15sec. between movements to keep that constant flow.

If you finish the row and assault bike in either section before the time is up, you get extra rest.

500m Row
.5 Mile Assault Bike

8-10 DB Floor Press 45/25s+
6-8 Kipping Chin-ups (underhand grip)

500m Row
.5 Mile Assault Bike

8-10 Incline DB Bench Press 45/25s+
6-8 Kipping Pull-ups (regular grip)

3 Rounds:
Min. 1) Max Plate Rows
Min. 2) Max Plate Push-Ups
Min. 3) Max Plate Ground To Overheads
Min. 4) Rest

*Ladies can do .3 or .4 on the bike for part 1

*If you need to scale the pull-ups today, do this (Inverted Row):

Plate Row & Push-Up Demo:

Plate Ground To Overhead Demo:

Daily D:


Full Body Aesthetics Volume Cycle Day 4:


Categories: WOD