Due to several family events for the coaches.
We will not have a 5pm class on Friday 22nd.
All other classes and Saturday as normal.
VOTE FOR YOUR INDVIDUAL OPEN AWARDS.
ALL MEMBERS CAN VOTE!
Sumo Deadlifts
3 warm up sets
-then-
3 sets of 6 reps
At 75% 1RM Reg. DL if you do not have a sumo DL max. Or
5-10LB more than last time. (3/4)
12min ALT EMOM (:50/:10)
M1: 15/12cal Bike
M2: 25 Goblet Squats (53/35)
M3: ME Pull-Ups
Every 3 minutes, for 15 minutes (6 sets): 3-Position Clean (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) *Stay at the same weigh
20min AMRAP 400m Run (500m Row) 10 Deadlifts (225/155) 15 Push Ups 20 Goblet Squats (70/53) 10-15min Mobility Finisher
3rds NFT 8-10 Strict Chest to Bar Pull-Ups :30-:40sec Hollow Hold 14min Partner AMRAP 500m Row 18 Pull-Ups (While one person is working other person is in a Deadhang) 14 Hang Power Snatches (95/65) *S
