Re-Test 1 Rep Max Back Squat   Then:   With a 15 min clock 5 Rounds of : 2min AMRAP’s 7 Burpees 2 x 10m shuttle run Max Burpees in remaining time of the 2 min Rest 1 min   See our facebook post for ore info!Read more

9am Oly Lifting Technique 1) Jerk Mechanics Breakdown (group barbell review) 2) Power Clean + 2 Pause Jerks @ 75% of best C&J) 3) Jerk Drives @ 100 – 110%   10am Endurance For time: 1 mile run 1o Rounds 5 T2B 10 Pushups 15 DU 1 mile Run   11:15am Yoga BUY PUNCH CARD NOW!  Read more

Power Cleans 3-3-3   Then:   5 Rounds of:   21 Double Unders 15 Pullups 9 Clean and Jerks (135/93)   Post Loads and Times to ZEN and Comments:  Read more

1RM Snatch – 15 minutes   Then….   WWPF AMRAP 18 MINUTES 30 Synchronized OHS, 95/63 200m /200m Med ball Run Relay, 20/14 (both run 200m) 15 Synchronized Burpees over bar   20 Synchronized OHS, 115/73 200m / 200m Med Ball Run Relay (both run 200) 15 Synchronized Burpee Pull-ups   10 Synchronized OHS, 135/83 200m / 200m  Med ball Run Relay (both run 200) Max  Synchronized Burpee BMU IN REMAINING TIME….       SATURDAY NOVEMBER 10 SAVE THE DATE SAVE A PAIRRead more

Front Squat 3-3-3   Then:   14 Min Amrap of:   7 Toes to Bar 10 Push Press (95/63) 13 Med Ball Cleans (20/15)   Post Loads and Times to ZEN and Comments:  Read more