Olympic Weightlifting

Compare these lifts to your last numbers here

Hang Clean and Jerk (3+1, Full Squat) Heavy but perfect set of 3

Then perform 3×3 @ 90% of Heavy 3

Clean lift off ( **To mid thigh) Heavy but perfect set of 3

Then perform 3×3 @ 90% of Heavy 3

**For the Hang Clean and Jerks, you will perform three Hang Cleans into the full squat, in succession, then one jerk.


10 Rounds

Max strict Pull Ups/Chin Ups (alternating each round)

10 Hollow Rocks

Rest 30 seconds between each round

Score is total time including rest and pull-up/chinups

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Thank you April, Maggie, and Paige for the ornaments for our tree!! Look at the hand made excellence. Finally! some good arts and crafts 🙂 Thank you!

Also, we have sparklers for your lifts now. Every PR you attempt


Also here is a proof of the upcoming sweatshirts. The shade of blue is still in the works, but the layout of everything will be as is. It will most likely be on a Black American Apparel zip up sweatshirt. I will be putting pictures up of all of our old swag for sale if anyone wants any of it!

And also this is really cute


Stay tuned to the blog this week for more Christmas cheer.