Month: December 2015

Barbell Complex

Strength: Barbell Complex 1 Hang Clean + 1 Power Clean + 1 Jerk 1 Barbell Complex EMOM x 10 mins Conditioning: 3 mins on: 1 min rest a) 10 Thrusters and 5 Knees to Elbows b) 10 Slam Balls and 15 Double Unders c) 200m Farmer’s Carry, then max reps Push Press rx:  75|55   …
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FREE MEMBERSHIP

**Valued at over $2100** ACT NOW – Offer Ends January 6, 2016   *Due to high demand we have EXTENDED to   January 13th, 2016 You’re almost there!  You’re one step closer to your goals!  Let us know what you’re interested in below and we’ll help you get started. A Power Keg Team Member will respond to you …
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Snatch

Strength/Skill:  Snatch 1 rep EMOM x 10 mins Conditioning:  12 minute AMRAP 3 Hang Power Snatches  115|75 6 Box Jumps 9 Pull Ups

Conditioning

Conditioning:  5 Rounds [4 minute of work: 1 minute of rest] 200m Run 25 Kettlbell Swings  2|1.5pd 15 Toes To Bar AMRAP Target Burpees

Press

Strength: Press 5×5 @80% of 1RM Conditioning: 6 RFT 5 Back Squats @70% of 1Rm 15 Push Ups 30 Double Unders


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