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Thursday 6/30/16

Looking at you, Wissing Clan.

barbells, Barbells, BARBELLS: This Saturday at 10:30 am come get your free deadlift, squat & press lesson from THE Trent Brumfield. 

Nothing says Happy Independence like sweating off the night before in the middle of a track!! Join us for an outdoor workout on Monday at 10:00 am.  *The actual gym is closed that day.* Get it while it’s hot. **Roman candles optional.**

Dynamic Athletic Movement
Hip Mobility Series

Clean Progression
L3/4 – Barbell – stop after Power Cleans
L0-2 – PVC – stop after Hang Power Cleans

Review Jerks


3 – 3 – 3 – 3 – 3
Power Clean and Jerk

Work up to a heavy triple.

Levels 0/1
8 x 5/5 (R/L)
Single Kettlebell Clean and Push Press (continue working until higher levels are done with jerks)



12 Minutes AMRAP
5 Push Press
10 Pull-ups
15 Box Jumps

L4 – 115/85, C2B
L3 – 95/65
L2 – Double Kb PP, band/jumping pull-ups
L1 – Single Kb PP (5 reps per arm), ring rows, broad jumps if necessary

Log your strength and conditioning work on Beyond the Whiteboard. Don’t have an account? Email to make your request.