Hey guys! Wanted to give you a quick head’s up for our holiday schedule for this week. Please see below:
Wednesday- Normal hours
Thanksgiving day- CLOSED
Black Friday- 9 and 10 am ONLY
Saturday- Normal schedule (9 and 10 am)
Today:
Power Clean+Hang Clean+Push Jerk
3RM
Then
For Time
30-20-10
Pull-Ups
DB Squat (35/20)
200m Run
Tempo Back Squat 33X1 – 4×3 at 70-75% Rest 2 minutes
3 second negative and 3 second pause today, lets really focus on control, staying tight and NOT bouncing out after the pause!
“Francy” 5RFT – 12 min cap 200m run 15 Front Squats 95/65 | 75/55 | 45/35
Workout – modifying the Nancy workout to cut the run in half and make it front squats, so we should be able to move faster than normal on these. Pace your run to try and stay unbroken on the front squats!
