Battle Royale sign up sheet is by the whiteboard. Absolutely free!!! Let’s do this

The apparel order sheet is also by the whiteboard, if you want anything, please put your name down with your size. We have tshirts, tank tops, sweat pants, tuques, shorts, parkas, hoodies. We’ll be getting some extras but will be very limited

Strength/skills

E2M12M (6 sets)

Clean and jerk complex
1 power clean
1 hang squat clean
1 front squat
1 jerk (push or split)

Note: Build to max. We’ll be doing a similar complex for the snatch later this week

METCON

10min AMRAP

8 front squats 135/95
8 knees to elbow
50 double unders

Lite/beginners

Technique/skills

5 sets (No time frame)
1 power clean
1 hang squat clean
1 front squat
1 jerk (push)

METCON

10min AMRAP

8 goblet squat 53/35
8 knee raises
50 single unders

Weightlifting W2D1

Clean and jerk
5×3+1

Note: Build to max for the day

Clean pulls
4×3

Note: Aim for 100% or 110% of 1RM clean and jerk

Back squats
5×5

Note: All working sets above 60% of 1RM

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