Just a quick reminder that the 6PM Class tomorrow, Friday the 14th, is reserved for the ladies. Coach Bri is heading up and coaching an all ladies workout. Please feel free to bring a friend or two, they don't have to members to hang out and get a little workout in. 

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy set of 5 Hang Cleans (not hang power cleans)

3) For time complete as a descending ladder from 10-1 reps of
Power Cleans using 75% of todays heaviest
Before each set of Power cleans Complete 30 Double Unders

4) Not for time complete 4 rounds of
100m Single ARM Farmers carry AHAP switching arms at the turn around
60 Second Plank Hold

5) Stretching/Mobility

Competition Programming:

1) Find a 3RM Power Clean

2) 5x3 Power Cleans using 75% of above

3) 5x5 Clean pulls using 90% of your 1RM

4) For time complete
1000m Row
20 Single Arm DB Cleans alternating arms 50/35
500m Row
20 Single Arm DB Cleans alternating arms 50/35
1000m Row
20 Single Arm DB Cleans alternating arms 50/35
500m Row

5) Mobility/Stretching

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