Workout of the Day


EMOM for 5 minutes:

2 Hang Squat Cleans @ 70% 1RM

** We will spend a few minutes warming up to prescribed weight, then proceed with 5 sets of 2. This is meant to provide a warm up for both the legs and the Central Nervous System. DO NOT go above the prescribed weight. Each set should be easy and fast. 


20 - 30 minutes to establish a 1RM Back Squat

Notes: Please remember that the success of a test like this is LARGELY dictated by the mental state you are able to keep yourself in for the duration of the lift.  If you are feeling like a pansy, keep it to yourself, voicing it not only hurts you but it infects the ones around you.  Keep it positive!  Everyone that tests today is victorious, whether you reach your "goal" or not.  We've all put a LOT of work in over the last few weeks, months and years.  Please remember that this doesn't always reflect in your 1RM.  There are many other ways that are equally important that will not be tested today, such as: work capacity, flexibility, efficiency, joint stability  Just to name a few.  Acknowledge your accomplishments, you put in too much work not to. 


Partner Calorie Row:
40 - 30 - 20 - 10, For Time:
** One partner rows while the other rests, each partner completes each segment.