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Friday 9/1/2017



500 m row or 400 m run


CS/ Dynamic stretch

B warmup:

3 rounds w/ empty bar

10 front squats

10 shoulder presses

10 arm curls

10 triceps extensions, behind head

150 m run

Workout warmup:

10 min to warmup your clean and jerk.

5x3 working up to a heavy C&J


Row: 1000m/800m
Then, 21-15-9 for time
Push Jerk (115/75) RX+(135/95)
Power Clean
Box Jump

OH Squats

10x3 on the 90 sec.

Start at 65% of 1RM and go for a heavy triple. Use racks or jerk box.


5 rounds

2-3 rope climbs

150 m run

Earlier Event: August 31
Thursday 8/31/2017
Later Event: September 2
Saturday 9/2/2017