Daily Community Programming Oct 1st

We will be prepping this month for the November Lift Off sponsored by Rogue Fitness. We will be biased this month towards moving large weights so please scale accordingly. 

Baseline testing 

2k chill pace row 

Mobilize one hour include prehab 

Max Snatch 

Max Clean N Jerk 

take 65% of max snatch and do amrap 3 min rest 3 min

take 75% of max and do amrap 2 min rest 2 min

take 85% of max and do amrap 1 min rest as needed

rest as needed repeat for the clean n jerk 


10×2 front squat with 2 sec pause 


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