Here is young JJ before his last day of High School! He will be leading our Nutrition Seminar / Challenge. The Seminar is Saturday September 16th at 12:30. He’s become “Insta-Famous” and will be answering any questions you have about the challenge that you might have. If you have Instagram follow him @beazybites.

Warm Up / Core Development: 5 Mins

15 Unloaded Barbell RDL
15 Anchored TTB
15 Banded Chest Flies
10 Unloaded Barbell RDL
10 Anchored TTB
10 Banded Chest Flies

Mobility: During Strength
Roll Lumbar Back
Banded Hamstring Stretch

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 4-6

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins to complete 3 sets of the following complex @ 60-70%:
3 Hang Power Cleans + 3 Squat Cleans w/ pauses

Metcon: 16 Min
For Time:
20 / 40 Deadlifts Heavy (255/175) or Light (165/115)
60 TTB
100 Hand Release Push Ups

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 2 rep @ 80% + 10 lbs

2) Conditioning:
20 Min EMOM
Min 1: 8 DL (Athlete chooses weight)
Min 2: 10 HSPU (Hardest Variation Possible
Min 3: 18/15 Bike/Row
Min 4: Rest

3) Group Mobility