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Monday 9/16

New Cycle! We are starting a new training cycle today!

The focus will be on Ability & Awareness. We will spend more time perfecting our gymnastic movements like pull ups and toes to bar.

But also fine tuning efficiency in things like Power Cleans, Wall balls , rowing and more. This will be perfect prep for the Open but also great training over all.


Capacity Builder In a 1:30 Window: 9 Power Cleans 95/65# ( Rx+115/85) 9 Front Squats 9 Push Jerks Time Remaining: Max Ring Dips (Rx+ Ring Muscle-ups)

Rest :30 Seconds

In a 1:30 Window: 7 Power Cleans 115/85# (Rx+135/95) 7 Front Squats 7 Push Jerks Time Remaining: Max Ring Dips (Rx+ Ring Muscle-ups)

Rest :30 Seconds

In a 1:30 Window: 5 Power Cleans 135/95# (Rx+155/105) 5 Front Squats 5 Push Jerks Time Remaining: Max Ring Dips (Rx+ Ring Muscle-ups)

Rest :30 Seconds

In a 1:30 Window: 3 Power Cleans 155/105# (Rx+185/135) 3 Front Squats 3 Push Jerks Time Remaining: Max Ring Dips (Rx+ Ring Muscle-ups)


Conditioning "Master Splinter"

3 Rounds: 400 Meter Run 12 Burpee Box Jump Overs (24/20) 15 Thrusters (95/65)



Congrats to Rory and Donnie for placing 3rd at the Festivus games over the weekend!

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