Wednesday, November 28th 2018

The holiday party is December 8th! Dues were 11/24! If you haven’t paid, pay now!

Warm-Up:
Practice DUs for 3 minutes
1 Minute Russian Baby Maker
10 Hip Raises
10 Supermans
10 Hip Raises (2nd time)
10 Supermans (2nd time)
20 Alt Torso Twists
10 Alt Crossovers
Wrist, Elbow, Arm Circles

Clean & Jerk Progression

Strength:
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
65%-65%-70%-70%-70%

Workout of The Day
20 Minute AMRAP
10 HSPU
10 Squat cleans (135/95)
12 Cal row