Friday 1. Split Jerk w/pause in catch position(3 sec) -find 2RM -then 2×2 at 90% w/no pause 2.4 rounds for Time 9 C2B Pull ups 9 Hang Power Cleans 165/115 9 Shoulder to Overhead

1.Strict Press Find 5rm, then 2×5 at 90% of 5RM 2.Death by Front Squats Starting at 0:00 you will perform 1 front squat at 95/65. You will proceed to increase by one rep at the beginning of every minute till failure due to time constraints.

Monday 1. In teams of 3 100 Thrusters (135/95) 100 DB Snatch (70/55) 100 Toes to Bar 100 Wall Balls * one partner must always be on the bike , you rotate once the person on the bike completes (15/12) AAB cals

1. 4 Rounds of 250m row 20-30 sec Handstand Holds 2. 4 Rounds of 1:00 Handstand Push ups 1:00 Burpee Box Jump Overs 1:00 Deadlifts (185/125) 1:00 Rest

Congratulations to Coach Matt for winning the Olympic Weight lifting competition 85kg division.  Matt will be representing Reva Nation at the Ontario provincials! 1. EMOM x 8 minutes 6 Overhead Squats (95/65)+ 6 Chest to Bar Pull-ups 2. In teams of two A ... Continue Reading