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1) Power Clean (PC) – Build to a 3RM (10 min time cap)
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2) 2 Push Press + 1 Push Jerk complex x 3 sets; rest 2 min – Stay moderate load here. *(1 set is 2 push press + 1 push jerk without setting the bar down)
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3) 2 RFT:
man makers x 10 (DB or KB) (watch the video, it’s helpful…and ridiculous)
Wall Ball x 20 (30# to 10 ft target/20# to 9ft target/14# to 9 ft target)
rope climb x 5
bear crawl x 30m
Scale Rope Climb with body trips (start laying flat on your back, and pull yourself to a standing position. Lower yourself down slowly back to your back) OR 3 pull-ups/3 KTE for every rope climb.
Not sure what I am looking at at the end of the video, but we’ll just say a bird flew overhead.
PLEASE mark your calendars for the 13th of July! 10 am – 12 pm “1st No Excuses Town Hall Meeting”. We will be discussing new changes and informing everyone of very important information that pertains to your fitness and daily participation in the great community that we all love! You don’t want to miss this! Participation by each and every member is very important. Thanks! – Coach Ben Davis.
