Reminder: Do not forget to sign-up for a class or Friday Night Lights if you are a registered athlete in the Open. Deadline to sign-up for 17.4 on MINDBODY is 4:00pm tomorrow (Thursday). This is week 4, please do not make up lame excuses for why you forgot. Log-in and sign-up now!
A. Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.
B. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 6/4 Muscle-Ups (No MU, sub 12 Ring Dips)
Station 2 – 350/300 Meter Row
Station 3 – 30 Double-Unders + 10 Squat Clean Thrusters (95/65 lbs)
Station 4 – REST
NO DROPPING BARBELLS FROM OVERHEAD!