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Power Pyramid

9
Jul

Power Pyramid

Pool Party & Potluck!
TODAY — Rain or Shine
More info and directions

WOD for Saturday 071010 — – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  3 reps @40/50/60/75% 1RM
Work Sets:  3 sets of 3 reps @85% 1RM
–Rest–
For Time:
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
Power Clean (40% 1RM)
Pullups

Post Clean and Jerk Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by three work sets at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps must be full ROM….cleans received in a full front squat and jerks locked out fully overhead.    

For the Metcon, with a total of 55 reps, a load of 40% 1RM for the Power Clean will likely maximize your power output and ensure proper movement execution.  Scale pullups as necessary to minimize rest. 

OPEN GYM today from 11-12pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Upcoming Events
Pool Party & Potluck — Saturday, July 10th
Tactical Strength Challenge — Saturday, July 24th
SMR Coaches Clinic – Sat/Sun, August 21/22
Pendlay Olympic Seminar – Satrday, October 16th

1956 Final Olympic Weightlifting Tryouts!
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