In case you haven’t been over there, a week or so ago we hit 50,000 followers on the Facebooks. I don’t know why, but we set this as a goal a long time ago, and it felt pretty cool to hit that number. Paul put together a little video from our staff to thank all of you for your support over the last three years.
1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed
2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% – rest as needed
1a) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.
1b) Push Press: 5×5@90% of Monday’s 5rm – rest 60-90 sec.
4 rounds of:
1:00 ME Strict + Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20″