5 sets
2 power cleans + 1 push jerk
Clean complex
5 sets
1 high hang clean
1 hang clean
1 clean
Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
Back squat
3-3-3-3-3
Don’t forget to sign up for the Festivus games!!
Gentlemen’s paintball: Saturday September 16th at 1330hrs, Bragg Creek. There will be a sign up sheet this week by the white board
Beer mile in association with The Citizen Brewing Company: Sunday September 17th at 1200hrs. There will be a sign up sheet by the white board as well
For time:
21-15-9
Front squats 185/135
Strict press 115/75
Strict weighted pull ups 25/15
Note: One bar per athlete, from the ground. Scale accordingly, pick a weight that works for you. For the pull ups, you can go unweighted, kip or something challenging. Every movement is meant to be difficult and executed at lower intensity.
**At any time during this workout, perform:
4 rounds
20sec max cals air bike
10sec rest
Score is total cals for all 3 rounds
There is 2 scores for this workout: Your time to perform the 21-15-9 and the air bike. Secondary score is your total cals on the air bike
