REMINDERS:
- Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
3RFT
400m Relay Run
40 Cleans (135/95)
40 Box Jump-overs (24/20)
BARBELL CLUB WORK
1. muscle snatch: 1, 1, 1 (should be heavy) from the hang position (aka launch)
2. snatch balance: 1, 1, 1 (same as above) obviously take bar from back.
3. snatch: 1, 1, 1 go as heavy as you can go in only 3 reps. after warm up if you have to warm up.
4. clean and jerk: work up to a medium to heavy single. rest 90 sec between sets. no more than 3 singles after warm up.
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