Battle Royale sign up sheet is by the whiteboard. Absolutely free!!! Let’s do this
The apparel order sheet is also by the whiteboard, if you want anything, please put your name down with your size. We have tshirts, tank tops, sweat pants, tuques, shorts, parkas, hoodies. We’ll be getting some extras but will be very limited
Strength/skills
E2M12M (6 sets)
Clean and jerk complex
1 power clean
1 hang squat clean
1 front squat
1 jerk (push or split)
Note: Build to max. We’ll be doing a similar complex for the snatch later this week
METCON
10min AMRAP
8 front squats 135/95
8 knees to elbow
50 double unders
Lite/beginners
Technique/skills
5 sets (No time frame)
1 power clean
1 hang squat clean
1 front squat
1 jerk (push)
METCON
10min AMRAP
8 goblet squat 53/35
8 knee raises
50 single unders
Weightlifting W2D1
Clean and jerk
5×3+1
Note: Build to max for the day
Clean pulls
4×3
Note: Aim for 100% or 110% of 1RM clean and jerk
Back squats
5×5
Note: All working sets above 60% of 1RM
