Saturday July 27th


The time has come. Thats right today is the lift off to Canada fundraiser for Debbie. Stop by show your support for Debbie and 10 (Chris) and help send them to the Worlds Masters Weightlifting competition in August. Drop by and cheer someone on or join in on the fun.

Hang Power Snatch
Overhead Squat
Hang Power Clean
Front Squats
15, 12, 9, 6, 3 ea.

30 Single unders after sets 15 and 9
30 Double unders after sets 12 and 6


Work up to a single heavy:
Power Snatch
Squat Snatch
Power Clean
Squat Clean

At 3,2,1 GO… you have 7 min to make it as far as you can through the ladder one partner working at a time. After that you have the remaining 13 minutes to work up to a heavy single rep for each lift. One partner will do the Power Snatch, the other will do the Squat Snatch. Same goes for the Power Clean and the Squat Clean.

Ryan Vest