141213 ~ Good Luck Assassins!!!!

Good Luck to Our Platform Assassins!!!  Go get 'em today at the Quinte Holiday Classic!!!  All of the Canuck are rooting for you from home!! 

"Make Up Saturday!"

20 Min to Make-Up the Following:

Monday: Backsquat, Pause Front Squat, Shoulder Press

Tuesday: Snatch Work

Wednesday: Deadlift, Shoulder Press

Thursday: Clean Work

Friday: Backsquat, Bench Press

Conditioning:

In Teams of 3, Complete The Following:

15 min AMRAP

8 Burpee Over Bar

6 Hang Power Cleans (115/75#)

24 DU's

2 Rope Climbs

ME Calorie Row

*** 1 Member is working through the Burpee, Rope Climb, DU Complex, while the other partner is rowing.  The 3rd member of the team is at rest.  Member must complete the entire complex before tagging out (i.e. partners cannot share the reps). Team members must tag out of the Complex after each round (You do not need to switch the row).

 Total Score: Total # of Rnds + Total Calories 

Cash Out:

Mobility!!!!

 

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