160312 ~ What A Crazy Night!!

Bodies above the bar!!!  The box was full of them!! Congratulations to everyone who came out to Friday Night Lights....the energy was CRAZY!  It was raining PR's in every heat!! I can't believe we only have 2 more weeks to go......we are having too much fun!

Make Up Saturday Continues...

Strength:

15 min to complete 1 of the following:

Monday:

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%

Tuesday:

EMOM for 10 Rounds
1 Squat snatch @80% +5lbs

Wednesday:

EMOM x 6 min
2 Front Squats + 1 Split Jerk @ 75% 1RM

Thursday:

12 min to complete:
10-8-6-4-2
Bench Press
Strict Ring Dip
**Start @ 50% and add 5-10 lbs each rnd

Conditioning:

Gwen

15-12-9

Clean & Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Complete For Heaviest Load.

20 min Cap



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