Wed, 091113

Weightlifting Wed tonight, 7:30p. Come work your technique on the weightlifting movements, hit a contest or simply throw around some heavy weights! Everyone is welcome. Join us.

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Fitness / Performance:
A. Strict Press 2-2-2 – across @75-80%
B. Push Press 3-3-3-3 across @80-85%
^15 min to complete the above, keeping rest periods short.
C. For Time: Teams of @2
2001m Row
then,
AMRAP 20 (alternating between partners 1 rd, then other goes etc)
9 Burpees
11 Wall Balls (30/20) * scale accordingly

Endurance:
9 x 200′s, rest :30 between
then,
11 x 100m Row Sprints @ ME; rest 1 min between

Live Free WL:
A. Snatch DL + Hang Snatch + Snatch – build to single
B. Clean x 2 + Jerk x 2 – build to max on complex
C. Front Squat – build to 1RM for day with 4 second pause in hole

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