June 27, 2012

*Please remember: FOCF will be closed on the 4th of July*

Celebrate safely with your family and friends! We’d love to see you at the Camp Patriot Fun Run on the 4th at 8:00 am!

Skill: Power Cleans

 

Every minute, on the minute for 18 minutes, complete 3 power cleans and 5 burpees.

Score = total amount of pounds cleaned in the 18 minutes.

 

 

OLYMPIC LIFTING

Work up to a heavy FRONT SQUAT single, then: 95% x 1 x 2 and 90% x 2 x 2

Work up to a 1 RM SNATCH

Durability: 25 sit ups

400 m run

50 sit ups

400 m run