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!

Strength:

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.

Conditioning:

10:00 AMRAP of:

12 DB Clusters (50/35#)
24 Pistols (alternating)

Cash Out:

15 min Easy Row at a conversational pace. Flush out any lactic acid and get ready for the 16.5 Announcement!!



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