150515 ~ Good Luck Jeff!!

Good luck to Jeff Ortiz who will be representing Canuck at the Senior National weightlifting Championships.  Jeff will be taking the platform at 4:30pm at U of T Mississauga Campus.

Strength:

Shoulder Press

EMOM x 5 min

3 @ 80%, 85%

3 x 3 @ 90%

**Numbers are based on your 3RM**

then...

Front Squat

EMOM x 9 min

3 @ 50%, 60%, 70%, 75%, 80%

4 x 3 @ 85%

Conditioning:

"Burner"

(10 min Cap)

30 Burpee Box Jumps

30 OHS (135/95#)

**Every time you drop the bar 30 DU's**

 Cash Out:

3 Rounds:

20 V-Ups
20 Supermans

then

3 x 12 DB TYI

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