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Coach Ashley jumping for joy after hitting a 200# Hang Power Clean!

– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Clean Complex
Warm up as needed before working to a heavy weight in the following clean complex using 4-5 working sets.

Power Clean + Hang Power Clean + Jerk

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Impact/Focus #2: Bench Press
Following movement review, complete the following workload for Bench Press.

Bench Press 10-8-5-5-5-5

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5-10:00 Metabolic Conditioning

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE

Samy Daghir

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