A. This.

See rules below.

5 rounds x [7 sets of (Power Clean + Front Squat + Push Press + Back Squat + Push Press)]

Rules:

  • Rest as needed between rounds as needed.  There is no time component.
  • No resting on the ground (even to regrip)
  • Break up or combine movements in any way so long as the following are met:
  • The clean starts from the ground and finish standing at full hip extension
  • Jerking is acceptable, as are squat cleans or deadlift then hang cleaning
  • Squats + Push Presses can be separate or combined (thrusters)
  • Cannot receive the clean in a squat and directly thruster.  Stand first.
Advice: Start light (65/45), since we are trying for a max load in the final round.

B. Dipping Flight Simulator: FT

5-10-15-20-25…50..5 DU

10 Pushups or dips after each set of DU which ends in “0” e.g. 10, 20, 30, 40, 50)

 

Weekend schedule:

Friday 7/3: 5:30AM, 6:30AM, 10AM, 5:30PM

Saturday 7/4: 9AM, 10AM

Sun 7/5: 11AM – 1PM Open Gym

 

This is the last week of our current strength cycle – we will be “testing” next week!

 

Bring-A-Friend Week: 7/13 – 7/18 (link)

 

Are you looking for something to get your dietary intake in gear? IT’S HERE!  Get ready for our Nutrition Transformation Challenge!  Starts July 13th!  Details here

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