“Lift Local” Pre-order
Ends Tuesday, Dec. 8th at 5pm! Get em’ while you can!

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. [email protected]

Next Foundations, Starts Dec. 6th & Jan. 3rd!

3 Position Clean

– Power or full squat are both options
– High Hang, Hang, Ground
– Building to heavy, no fail weight for the day X 12 minutes
– Compare heavy set to week 2 on this cycle.

Every 6 minutes x 3 Rounds: (18 Minutes)

Bike/Row X 500/350 meters
– Bike or row no more than 2 minutes
Push Jerks X 30 reps
Abmats X 20 reps
Burpee over barbell X 10 reps

*Sprint effort for each round, finishing as fast as possible. Rest remaining of each round!

Using a barbell weight that allows you to complete at least 10 reps in a row every time you pick it up!