Friday November 21st, 2014
Mark your calendars!
Saturday November 22nd-Nicole’s going away party/Challenge Check-Out celebration. 8pm at Fatpour.
Friday December 5th-Lifters for Lift. Businessman Fran!
Saturday December 6th-Atlas Holiday Party
A. Oly Technique
With an empty barbell
15 Cleans from the hip
15 Cleans from the knee, pausing at the hip
15 Cleans from the shin, pausing at the knee
15 Front Squats
3 Postition Clean (hip, knee, shin/floor)
7 Rounds every 90s
Build in weight to heaviest possible
Goal is 75-80%
5 Rounds For Time
13 Thrusters (105/70)
13 Chest To Bar
Every 2 minutes for 10 minutes
Press @ 75%
rest 3 min
2′ Max Effort Back Squat @ 75%
1′ Max Effort Back Squat @ 75%
Scale Muscle Ups with 5 consecutive ring rows, followed by 5 consecutive ring dips
Thrusters should be done unbroken
Scale toes to bar with knees to elbows
Post 3 position clean, and WOD time to comments.