Monday 191118

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Strength

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“Macho Man Complex”

In 15:00 work up to a heavy set of:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

In the complex piece, the 9 reps need to be completed without dropping the bar or pausing on the floor.

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Conditioning

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“Randy Savage”

Complete as many rounds as possible in 12:00 of:

3 Rounds of “Macho Man Complex”, 135#/95#

15 Toes-to-Bar

Unlike the strength piece, for the conditioning piece you can break up the Macho Man Complex however you want.

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Your prize has arrived!

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Attention Project Uplift Team Members!

If you were on a Project Uplift Team this is for you….

As you know we had the most teams of any gym…way to go Evolve! Our prize for the most teams was a bunch of meat from Elevation Beef and it has arrived. There is a cooler in the gym. Each team member needs to grab one (1) package of ground beef OR one (1) summer sausage plus a beef stick (in the white box next to the cooler). The trade off of having the most teams is we have to divide the meet among a ton of people!

We can only keep the beef at the gym for a few days because it’s frozen. Soooo, you need to pick up your winnings¬†Monday or Tuesday. After that, it’s going home with the coaches!

Strong work you guys, you earned the beef!

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