131029 ~ Sign Up to compete on Nov. 9th!!

It's a birthday throwdown, and you are invited!  If you have not yet put your name on the sign up sheet to compete in our very own Weightlifting competition with a Canuck twist, what are you waiting for????

Strength Bulgarian Day #2:

EMOM x 4 min 1 C&J @ 88%

Every 90s x 3 min 3 C & J @ 73%

then..

10 min to complete the following:

Front Squat 2 x 1 @ 90%

then 2 x 2 @ 85%

Conditioning: "The Ladder"

20 min to climb the following ladder:

2-rep Snatch ladder (any style): rest no more than 45 sec btw reps. Starting at 95/65# and adding 10# each set. until you fail at 2 full reps then back down ladder to 95/65# **Must complete 200m sprint + 5 HSPU before increasing weight**

Cash Out: Accumulate 90s in an "L" sit hold. Use the parallettes if possible.

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