141101 ~ Good Luck Assassins!!

Today is the Day!! Good luck to Coach Zach, Matt, and Akari who will be lifting today at the Fall Classic being held at Variety Village!  Zach and Matt are lifting at 8:45 am Akari at 1:30.....let's show some Canuck sprit and help cheer on the boys to big PR's!!!

 Strength:

"Make Up Saturday's"

20 min to complete one of the following:

Monday: Backsquat, Pause Squat, and Bench

Tueday: Bear Complex & Ring Dips

Wednesday: Deadlift, Shoulder Press, Pause Front Squats

Thursday: Snatch, Clean & Jerk

Friday: Backsquat, Front Squat, Bench

Conditioning:

THE RAIN MAKER:

Complete For time:

4 Turkish Getups (50/35#)

24 Burpees

4 Turkish Getups

24 Air Squats

4 Turkish Getups

24 Kettlebell Swings (50/35#)

4 Turkish Getups

12 Burpees

4 Turkish Getups

48 Air Squats

4 Turkish Getups

12 Kettlebell swings

4 Turkish Getups

6 Burpees

4 Turkish Getups

72 Air Squats

4 Turkish Getups

6 Kettlebell Swings

 Cash Out:

12 min Dedicated Mobility!!


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