Friday September 13th

Image may contain: 2 people, including Mike Conran, people smiling, people standing and shoes

Today we celebrate these two and their birthdays

End the week of cleans.. with a few more cleans! its only 15 if you do this with a partner!

Warm up-
5 Minutes bike row followed by building to your clean and jerk weight and snatch weight. coaches will help you with movements.

With a Partner Complete
“The Standard”
For Time
30 Clean-and-Jerks 135/95
30 Muscle-Ups
30 Snatches 135/95
20 Minutes TOTAL for each to find a 1 Rep Max Clean

**you can tackle this one solo if you want to

With a partner complete
30 Clean and jerks
40 Pull ups using whatever progression you are on
40 bench dips
30 Snatches

As soon as you are complete, you have 20 minutes for each partner to find a max clean