Workout of the day:

1) Coach led Warm-up

2) Take 15-20 minutes to find a heavy set of 5 Power Cleans

3) 6 Rounds for working time of

30 Single Count Mountain climbers

10 Over the Bar Burpees

3 Power Cleans using 85% of todays heaviest

60 Sec rest between rounds


1. The Over the bar burpees do not need to be bar facing they can be done laterally.

2. Scale for double unders is x2 singles.

3. To find your working time use the equation total time - rest time = working time

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277