**Don’t forget about the Thanks-4-Giving 5k on November 3rd!!


“Habits are safer than rules; you don’t have to watch them. And you don’t have to keep them either. They keep you.” Frank Hall Crane


6 Rounds for time:

800 meter Run

10 Clean and jerks (165lbs/115lbs)

Intended Stimulus and Options

This is obviously a long workout. Taking most about 30:00 or more to completed. The load on the clean and jerks should allow for consistent singles to be performed and not take longer than 1:30-2:00 on any round to complete.

Option 1

6 Rounds for time:

800 meters Run

*Consider 600 meter runs on 3 of the rounds if 800 meters takes longer than 4:30 to complete)

10 Clean and jerks (135lbs/95lbs)

Option 2

5 Rounds for time:

Run 600 meters

10 Clean and jerks

*Technique over loading, confident singles