161215 ~ Clusters!!

The snow is falling....it's Beginning to look a lot like Christmas!!  Please help us give 3 families a little bit of help this Holiday Season.  We are looking for a gift(s) for each family member, in addition to non perishables and clothing.  We will be packing up and personally delivering the boxes to the families early next week.  

If you would like to make a monetary donation, please do so in the form of grocery giftcards....it is the gift that keeps on giving!

This Saturday is our Canuck Christmas Bowling extravaganza....rumour has it that Coach G & Coach Ade are going to have a showdown....who else is in?!?!

Strength:

8 min to work up to a Heavy Squat Clean Thruster (Cluster)

Then:

EMOM 8 minutes

3 Squat clean thrusters @70% of the weight you worked up to

 Each rep starts from the floor in the EMOM

Conditioning:

C&J Sandwich

Complete For Time

10 Clean & Jerks (185/125 lbs)

Then....

3 Rounds

50 DU

10 Pull Ups

20 Push Ups

30 Squats

Then…

 10 Clean & Jerks (185/125 lbs)

Cash Out:

PLANK HOLDS

1 MINUTE SIDE PLANK

1 MINUTE FRONT PLANK

 1 MINUTE SIDE PLANK

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