WHITEBOARD – 17 February 2015


Complex: Clean Pull (1) + Hang Clean (1)

*Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets.


2 Rounds of

300m Row


2 Rounds:
20 Back Extensions
25 Kettlebell Swings (55/35)


5 Muscle-ups – 2 Rope Climbs (Wrapped) for substitution

Notes: The hang clean in the complex is NOT a power. You should receive and ride it into a full squat. Post questions about the second part. Deviation of workout two weeks ago.

One Response to “WHITEBOARD – 17 February 2015”
  1. Kevin Olds says:

    Done Sunday – I modified this so as not to blow out my lower back again:

    Complex: 235# x 1 x 1 ( 240# f)
    200# x 3 x 1

    3 rounds:

    300m row
    20 back extensions
    25 kb swings
    2 muscle-ups
    1 rope climb

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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