11.08.2018
Hey Everyone!
Just a reminder that this coming Monday, November 12th is a holiday in lieu of Remembrance Day. Ejnoy the day off, and we’ll see you back in the gym on Tuesday!
Warm Up
4 Rounds, 1:00 ea
Row
H. Power clean + front squat + Push jerk (empty barbell)
Dead hang/Squat hold (30sec ea/)
then
10:00 warm up barbell movements
Conditioning
Every 30sec for 6:30 (13 rounds)
1 Power clean (across)
*at 6:30 perform max reps burpee over barbell until 7:30 (1min)
rest 2:30 and increase load if possible*
At 10:00, every 30sec for 6:30 (13 rounds)
1 Squat clean (across)
*at 16:30 perform max reps burpee over barbell until 17:30 (1min)
rest 2:30 and increase load if possible*
At 20:00, every 30sec for 6:30 (13 rounds)
1 Clean & Jerk (across, any style)
*at 26:30 perform max reps burpee over barbell until 27:30 (1min)
*score: record all three loads and max total burpee*
Recovery
4:00/ea (2/2)
Couch stretch 2:00/
Lat smash 2:00/
Lat smash 2:00/