160227 ~ Oh What A Night!!

Our 1st Ever Friday Night Lights is in the books!! Team spirit was out in full force....who will be this week's winner!!

 Make Up Saturday!

15 min to make up one of the following:

Monday: Every 2 min x 8 min:

Deadlift
1×6 @67.5%
1×5 @77.5%
1×4 @87.5%
2×1 @97.5%

Tuesday: Every 45 seconds for 8 sets @80% of your power clean 1RM:1 Power Clean – Drop the weight – 1 Squat Clean

Wednesday:

Every 2 min x 12 min
Backsquat

0:00-2:00 75%
2:00-4:00 75%
4:00-6:00 80%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%
**Work on speed out of the hole..these should start to feel better every week**

Thursday:

EMOM 12 Minutes
Even: 4 Touch and Go Power Clean and Push Jerk 205/125lbs or 80% 1RM C&J
Odd: 8 Box Jumps (30/24#)

Conditioning:

"Brehem"

Complete For Time:

10 Rope Climbs

20 Backsquats (185/135#)

30 Ring Push Ups

40 Calorie Row

 

Cash Out: Mobilize!! Who's glutes are sore today!!!

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