Monday, November 3, 2014

Tuesday 11/4

If you're not competiting in our Holiday Throwdown this Saturday, we need volunteers for judging. Please help us out and let us know if you're available. Thank you!

Fitness
A1. Push press + push jerk - 3+3, 2+2, 1+1
Rest 30 sec
A2. Hollow hold x 1 min x 3 sets
Rest 30 sec

+

For Time
21. 15. 9
Hang clean (115/75#)
Burpees

Performance 
A1. BN push jerk + front rack split jerk x 1+3, 2+2, 3+1 - building in weight
Rest 30 sec
A2. Hollow hold x 1 min x 3 sets
Rest 30 sec

+

For Time
21. 15. 9
Power Cleans (135/95#)
Burpees over bar

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