MONDAY

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THE SCHEDULE FOR NEW YEARS EVE WILL BE THE SAME AS NORMAL BUT WE WILL BE CANCELING THE 6:30 PM CLASS. NEW YEARS DAY ALL THE MORNING CLASSES WILL BE CANCELED, BUT ALL NIGHT CLASSES WILL BE AS USUAL. THE SCHEDULE WILL RETURN TO NORMAL ON FRIDAY THE 2nd.

STRENGTH
1 hang Power Clean + power clean and Jerk @65%x3sets, 70%x3sets, 75%x4sets

METCON
(For time)
Row a mile
15 clean and jerks @50% of 1RM
30 toes-to-bars
45 wall-balls @20/15#
45 KB Swings @50/35#
30 push ups
15 weighted lunges @ same weight as clean

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