160307 ~ Work Work Work Work Work!!

16.2...Squat Cleans...Oh those squat cleans!  Casto's sadistic programming dangles the visions of making it to the next round....if only I hit 2 more squat cleans....75 more reps awaits.  The cleans were not easy, and was a fight for every one! 

Friday night lights was as exciting as ever!!  Big shout out to Sierra and Ikem for cleaning all of the plates and finishing all 430 Reps in record time!! Congratulations to everyone who hit their Squat Clean PR's for multiple reps....for many of you, you surprised yourselves!  The magic of the Open strikes once again...oh Castro...maybe you actually do know what you are doing ;)

Today's piece wil challenge you to WORK!  The demands of our sport pushes you to your limit....with very little rest.  How many reps can you rack up today??

Strength:

Every 2 min x 10 min
Backsquat

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

Conditioning:

Complete For Total Reps:
5 Rds of:

:40 of max rep Push Jerks, (135/95)
:20 rest
:40 of max rep Burpee Box Jumps (24/20)
:20 rest
:40 of max rep Deadlifts, (225/155)
:20 rest
:40 of max Cal. Row
:20 Rest

Cash Out:

2000m Easy Row
Or 12 min Goat Practice.


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