160324 ~ The Final Announcement! 16.5!!
Thrusters and Box Jumps.....everyone thinks that this will be the couplet announced tonight! I do think that Thrusters are on Tap....but Castro will put a little twist and make them Dumbell Thrusters. That is my prediction.....join us tonight the Canuck Lounge at 8pm! Bring some snacks and maybe a bevarage or 2....it's the Final Announcement....we have all made it!
Every 2:00 for 12:00 (7 total sets):
1 Power Clean + 1 Push Jerk + 1 T&G Clean (full) + 1 Jerk
Begin between 60-70% of 1rm Power Clean and work to a max for the complex.
10:00 AMRAP of:
12 DB Clusters (50/35#)
24 Pistols (alternating)
15 min Easy Row at a conversational pace. Flush out any lactic acid and get ready for the 16.5 Announcement!!
Posted on Wed, March 23, 2016
by Sue Ann Van Damme