September 19 2016

September 19 2016

Announcements

  • Left Coast Rumble: “Resurrection” has been announced: CLICK HERE for details
  • FREE Olympic Lifting Clinic (for members) October 1st.  CLICK HERE for details
  • Dog meetup and Adoption Event @ Camp Run-A-Mutt October 16, CLICK HERE for details

SWOD Week 4 (15 min)

Back Squat 4×5, Deload week, don’t go past 55%

WOD

EMOM 10 min

1 Clean and Jerk (Power OK)

Score=heaviest weight lifted

Rest 3 min

AMRAP 5 min

3 Power Cleans

6 HSPU

Rx: 135/95

RxA: 185/135 and Strict HSPU