10 October 2018


“Barbell Cluster” 5,3,1,1,1 Repetitions (Establish 1RM Max)

Rest as needed then,

“The Burley Seven”
As Many Rounds As Possible in 5:00 of,
7 Dumbbell Thrusters (35lb. / 25lb.)
7 Burpees
7 Pull-ups

Note: The “Cluster” is a combined Squat Clean and Thruster. There are 2 hip openings allowed in this movement. Athletes can also Power Clean the first rep, then perform a full Thruster to the overhead position. The goal is to work up to a 1RM maximum effort. Compare this effort to last week’s Thruster utilizing the rack. On the triplet, blast through with a goal of 3 or more rounds.


Brian, are you OK?


Wednesday Special Programs 

Krav Maga Belt Test (6:15 – TBD)


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