Wednesday 12-3-2014

If you’re looking to work on and improve your Oly lifts, Saturdays during the 9am Border City Barbell class is a great time to do so! There’s no special membership or cost. It’s just a time set aside to work on proper technique and execution of the snatch and clean & jerk. Take the time to come check it out!!

Warm Up

*500m Row

*3 x  2 Elbow to Arches (Per side)/3 Boot Straps

*Find your corners



5 x 2

*Perform 8 Jumping squats between sets


15 Min AMRAP:

9 Deadlifts 155/105

12 Hand Release Push Ups

15 Box Jumps 24/20 in

Cash Out:

3 x 12 GHD Hip Extensions

* 1 Legless Rope climb between sets