141024 ~ 2 min on...1 min "Off?"

Reminder!! Bring A Friend Day is Tomorrow!!!

Canuck 2nd Anniversary Platform Assassins Weightlifting Competition is this Sunday!! Come on out and experience how wonderful our Canuck community can be!!

Strength:

Wendler Week 4: Day 3

Every 90s x 6 min

3 Deadlift @ 75%

then...

Every 90s x 3 min

Shoulder Press

5 @ 75%

3 @  85%

1 @ 95%

then,..

Every 90s x 6 min

3 Pause Front Squats @ 85%

Conditioning:

Complete For Total Reps:

2:00 Burpee Over Bar

1:00 Power Clean (155/115#)

2:00 Box Jumps (30/24#)

1:00 FR Lunge (155/115#)

2:00 Box Jump (24/20")

1:00 Power Clean (155/115#)

2:00 Burpee Box Jump

Rest 2 min

2 min ME MU (1 min Ring Dips + 1 min Strict Pullups)

Cash Out:

3 rounds

2 min ME 20m Sled Push (You pick the weight)

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