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30 November 2012

**Announcement:  We will be going to a 3 x 50 minute class schedule starting 3 December.  The schedule will be 0530 to 0620, 0620 to 0710 and 0710 to 0800.  Additionally, we have cut the classes to 15 athletes.  We hope the new schedule will give you guys more options…and maybe more sleep.  The smaller class sizes will also give our coaches a better opportunity to coach all athletes.  If you’re worried about getting short-changed by 10 minutes, I guarantee we can still give you a good ass-kicking in 50 minutes.**


EMOM for 7 minutes

2 x Deadlift @ 80% of 1 rep max


Complete as many reps in 12 minutes of:

5 x Hang Power Cleans (135/95)

10 x Air Squats

EMOM = Every minute on the minute


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