WEEKEND INFORMATION
Saturday
9:30am – Free Community Workout!
dynamic movement prep
Group warm up
50 heavy Russians
L sit holds
3 attempts for longest time.
Clean and jerk touch n go drill
Sets of 5 light -moderate weight.
3-4 rounds
Barbell hell
1 min max reps for each 95/65 lbs for every movement
Min 1 Power snatch
Min 2 Power clean
Min 3 Thruster
Min 4 Overhead squat
Min 5 Front squat
Min 6 Back squats
Min 7 Power snatch
Min 8 Power clean
Min 9 Thrusters
Mad mobi
Knee on the wall
Press ups
Shoulder bully
Lat stretch band