Sunday, August 7, 2016



Warm Up:  3 Rounds Not For Time

12 Overhead Squats with PVC or Unloaded Bar

5-10 Push Ups

8 Ring Rows (squeeze should blades together at the top for two seconds)

Open Gym:

*Work on Missed workouts from the week

*Work on GOATS

*Work on one rep max of snatch, followed by clean and jerk, followed by clean, followed by deadlift.


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