Complete 4 rounds:

15 power cleans 65/95
100 tap down crunches
15 power squat cleans 65/95
100 tap down crunches

Post "done" to comments. 

Daily Extras - Complete 3 rounds of:

200 rope jumps
400m row
25 burpees

Workout Notes: 

  • Keep in mind that the weights suggested above are only suggestions. Many of you have obtained near mastery of the cleaning movement. 65/95 will not tax you enough to get max benefits from this workout. You'll need to go up in weight. Come a little early and experiment with it. The intention is to spike your HR enough during the cleans that you'll carry it (elevated HR) all the way through the crunches. Whatever weight you choose, use the same weight for both types of cleans. 
  • Hurry through the crunches. Really push yourself. Take fewer breaks than you think you need. Get back to those cleans AFAP.
  • Those thrusters we did the other day might have your back tweakin a bit. If this is you, lighten up the weight of those cleans and sub PSC for PCs. 

Coconut Oil

Have you heard the hype surrounding coconut oil (speeds metabolism, helps you lose weight helps reduce appetite ... etc.)? It's funny, not that long ago nutritional experts were telling us NEVER to use coconut oil. It was considered unhealthy. Like, it was the absolute worst! HA! About the only thing I would consider as change in the health and fitness industry would be if advice DIDN'T change. 

Here is an article from that sorts it out pretty well. HATE the clickbait title, but the content isn't bad. 

The Surprising Truth About Coconut Oil


Jamie and Audie have family matters to attend to tonight. There will be no 8 pm open gym tonight. Thank you. 

Nancy kindly demos one of the best reasons to wear gloves on clean days.