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.

Wod

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

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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

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

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