September 12, 2017 by thao



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If you haven’t heard already, we had a phenomenal turn out at Project Uplift this weekend of 20 Teams! Everyone did phenomenal and we had 4 Podium Finishes. Brandon and Nick took 3rd, Cole and Kolton, also placed 3rd, Bre and Marie finished 2nd, and… Nate and Torry placed 1st! Congratulations to everyone, and thank you for showing everyone what a great community that we have at DNR. On top of all of the great performances, you all earned DNR a $500 gift card to Rogue! Look for some new toys at the gym here soon!

Warm Up: 5 Min Limit

2 Rounds
10 Barbell Cleans
10 Front Squats
10 Lunges

Mobility and Set Up: 5 Mins
Roll Triceps
Roll Lats

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 4-6 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 5-10 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

5 Rounds For Time:
3 Power Cleans (185/135)
5 Front Squats (185/135)
7/leg Goblet Lunges (53/35)
Rest 1 Min

Elite Competition Class

1) Front Squat 15 Mins
10 Min EMOM x 1 rep @ 90% + 10 lbs

2) Clean and Jerks 15 Mins
10 min EMOM x 1 rep + 1 Jerk @ 90% + 10lbs
Squat Clean & Jerk

3) Conditioning
7 Rounds:
5 Box Jumps 30/24
3 Snatch 205/145


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