Announcements
Holiday Hoedown December 14th!!! Starts at 7pm – 10pm
Fitness
A. Front Squats – 5 x 2 w/2 Min Rest
B. 2 Rounds AFAP
30 x Heavy Russian Swings
20 x Heavy Goblet Squats
10 x Burpees
Performance
A. 2 x Clean + Jerk – 5 x 2 w/2 Min Rest
Notes – 1 rep = 2 cleans followed by the split jerk
B. 2 Rounds AFAP
20 x Back Squats
15 x Bar over Burpees
10 x STO
@ 115lb/85lb – Scale accordingly
15 Min Cap
Sport
A. 1 x Clean + 1 x Hi Hang Clean + Jerk – 5 x 2 w/2 Min Rest
B. AFAP
30 x Back Squats @ 225lb/155lb
30 x Jerks @ 185lb/135lb
30 x Thrusters @ 135lb/95lb
1 Bar, Start from the ground
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