REMINDERS:
Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)
Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)
WARM-UP
5 Hang Cleans
5 Snatch
5 OHS
200m Run
STRENGTH
EMOM x 12m
1: 3 Deadlifts
2: 3 Hang Cleans
3: 3 Front Squats
WOD
4 Rounds
9min Cap
100m Run
10 1 Arm Snatch (70/50)
BARBELL CLUB WORK
1. snatch: work up to 80%x1 x 5 sets.
2. clean and jerk: work up to 80%x1x5 sets.
3. front squat: 3, 2, 1, 1, 1, 1, 1.
4. 100 sit ups
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