Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts April 11th & 25th!
(9 spots in each)
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