Workout of the Day

Fitness

A. Clean, take 15 minutes to build to a heavy single
*During rest, warm-up Handstand Pushups

B. Laury Birthday WOD
4 rounds for time of:
15 Power Cleans (95/65lbs)
11 Chest-to-Bar Pull-Ups
6 Handstand Pushups or 30 second HS Hold
*15 minute time cap. 

 

Performance

A. Clean & Jerk, take 15 minutes to build to a heavy single

B. Back Squat, up to today’s heavy triple (at least 3 heavy sets while working up)
*Does NOT need to be a 3-RM
**During rest, perform 3-5 Challenging Handstand Pushups @ 30X1

C. Laury Birthday WOD

 

Competition

A. Snatch, 6 sets of 3 reps @ 60%; rest 2 minutes

B. 2 Clean + 1 Jerk, 6 sets of 1 rep @ 60%; rest 2 minutes

C. Back Squat, build quickly to a single at 75-85% (based on feel)

D. Laury Birthday WOD
*OPTIONAL!

 

Lift Off Saturday at 12:30pm!

Reminder that we are hosting the Lift Off tomorrow at 12:30pm. Open to all athletes who are comfortable with their Snatch/Clean & Jerk technique. If you are not going to be participating, come by and spectate. There should be some big weights going up!

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