ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Deadlift (45/35lbs)
5 x Power Clean
5 x Push Jerk
III. Mobility
“Phantom Zone”
Complete for time
Run 800m
Then 15-12-9-6-3 reps of
Clean & Jerk (115/75)
Pull-ups
Then…
Run 800m
Post times to comments.
Skill Development
I. Mobilize and prepare for tomorrows squats.
II. Accumulate 2-3:00 L-Sit Hold
III. Pull-up/Ring Dip Progressions
IV. Slay GOATS
18:59 Rx
“Phantom Zone”: 23:36 – Modified
30-24-18-12-6 MBC+WB (10#)
15-12-9-6-3 Elevated Push-ups
Phantom Zone: 30:56 Rx
“Phantom Zone”: 24:11 Rx’d