160829 ~ 5th Place in the World!!

Congratulations to Maegan Sweeny for taking 5th place int he adult division of the World Highland Dancing Championships!  Maegan is a former Jr. World Champion, and is just getting her feet wet in the adult division!!

We are transitioning into a Pyramid version of the classic Wendler 5-3-1 strength program!  Look for pause squats & Bench in addition to max rep sets!!  Time to use our new strength and muscle endurance, to build even more strength!

Strength:

EMOM x 16 min

Even:

Clean (Full) & Jerk: 3 @ 60/65/70%

5 x 2 @ 75%

Odd:

ME UB T2B (Stop @ 12)

Conditioning:

3 rounds of:

1:00 ME Burpee Over Bar

 

3:00 AMRAP of:

5 Thrusters (135/95#)

7 Wallballs (20/14#)

 

1:00 Rest

Cash Out:

Tempo GHD Situps  (3-2-3)

3 x 10

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