• SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
• THANKSGIVING WEEK SCHEDULE (11/25-11/30)
  • Mon 11/25 + Tue 11/26 – Regular Schedule
  • Wed 11/27
    • WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
    • ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
  • Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
  • Fri 11/29 – OPEN GYM 8-11a
  • Sat 11/30 + Sun 12/1 – Regular Schedule

Power Clean
5×2, across

“Elizabeth…kinda”
9-15-21
Power Clean (135/95)
Ring Dip

WOD Guidance & Goal:
Coaches will help you work up to 85-90% of your 1 rep max for the 5 sets of 2 power cleans. For the metcon, aim to complete this workout in under 10 minutes. Choose a weight you can do 7 consecutive reps. Do ring dips in small manageable sets. Do not go to failure.

Post Weight + Time to Comments. Compare scores HERE.

Courtesy of Burgener Strength
1) Squat clean + front squat + jerk: 10 rounds – Every 2 minutes, complete:
1x squat clean + 1x front squat + 1x jerk (work up to a max for the day)

2) Push press: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.