Skill Development: USAW Power Clean and Push Jerk Progressions.
Complete Five Sets – Start with Barbell and add weight as necessary: (Work Technique!)
Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)
Rest as needed then,
On a 10:00 Running Clock:
Ground to Overhead, 30 Repetitions (135lb. / 85lb.)
As Many Repetitions As Possible (AMRAP) of Ground to Overhead (Score)
Note: The workout “Honor Code” was created in honor of Alex and Michael on their hiring with the Santa Cruz County Sheriff’s Office, and Graham Ward’s successful completion of Basic Combat Training and Special Forces Qualification Course in the US Air Force. The workout pays tribute to all those who walk the Warriors path and abide by the “Honor Code” of Duty, Honor, Country. Compare today’s time and weight to October 15, 2016, and April 1, 2016.
Thursday Special Programs
Krav Maga (5:30PM – 6:15PM – All Levels)