SATURDAY

Heads up for those that planned on coming out to support me, Mike V, Don and Gabe tomorrow at the Masters comp in Hauppauge … it’s been cancelled. We have no idea why, but it was cancelled last minute. Thanks for thinking of us though!

Attendance for Friday night 5:15 and 6:15 has bee super slow since Summer has been approaching. There’s a good chance it will be closed out for the Summer. I will keep you posted. 

METCON:

“BEAR HUG”

10 rounds (30 minute EMOM)

Minute 1 = 150m max effort row

Minute 2 =  bear complex (Work up to a max weight and rds for the day)

Minute 3 = rest

I rd of the bear consist of 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press behind the neck. 1 round will be linking that sequence above for 7 reps. Feel free to link the movements together, but they must be touch and go.