Thanksgiving Day and Black Friday Schedule Update: Thanksgiving Day: 6:30am, 8am and 9am ONLY Black Friday: 9:30am, 10:30am CONDITIONING CLASS, 4:30pm, 5:30pm Saturday: 8am open Gym, 9am, 10am Self Defense Seminar
Strength:
1a) Clean and Jerk Complex (15min to work up to a heavy complex)
-Power Clean (pause 1 inch of the ground)
-Hang Squat Clean (only if ready)
-Split Jerk
2a) Find 1RM Front Squat (15 min)
Beginners find 5RM
2b) Single Leg Dead Lift (SLDL)
5X8
Conditioning
30-20-10
Wall Balls
Box Jumps