Friday, March 26th, 2021

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts April 11th & 25th!
(9 spots in each)

Coach Allyn!

Defined Intramural Week 3!

A.
10 minutes to build/practice/warm-up 21.4 Complex

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
*goal is to use this time to warm up the complex, figure out a “ballpark” weight you want to start with in 21.4


B1: 21.3
For Time: 15min Cap
15 Front Squats
30 toes To Bar
15 Thrusters
–1 min rest–
15 Front Squats
30 Chest to Bar Pull-ups
15 Thrusters
–1 min rest–
15 Front Squats
30 Muscle Ups
15 Thrusters
21.4 begins immediately upon completing or reaching the time cap for 21.3.

B2: 21.4

7 minute to Find Heavy Complex of:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk