Patriot – Friday 130830

Join us for Singlet Sunday, this Sunday, 9/1 at Weightlifting Club.

Labor Day Weekend Schedule: Saturday 0800, 0900, 1000 only, Sunday 0930 and 1030 only, Monday 1000, 1100, 1700, 1800 only.  No childcare at Monday classes.

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EMOTM 10 Minutes
1 Power Clean/Hang Squat Clean/Front Squat Complex
1 Strict Muscle-up/1-3 Strict Pull-ups/Pull-up Negatives

21-15-9
Deadlift (255/175)
Hand Release Push-ups
DB Hang Squat Clean (40s/25s)

LII
21-15-9
Deadlift (185/125)
Hand Release Push-ups (15-12-9)
DB Hang Squat Clean (30s/20s)

LI
21-15-9
Deadlift (135/95)
Knee Hand Release Push-ups (15-12-9)
DB Hang Squat Clean (25s/15s)

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