We are so proud of the hard work Coach Janyce has put into her training over the past year and it has definitely paid off! She placed 7th in her weight class at the USA Weightlifting Nationals in Chicago last week, and went 6/6 in all of her lifts, with this only being her 2nd meet ever. What a fabulous performance. Way to go, Janyce!!! (Better photos coming soon!)

I. Warm-up

Coach’s choice!

II. Lifting

Bench press
5 x 3 @ 87.5%


EMOM for as long as possible of:
3 Deadlifts (155/105)
3 Power Cleans
3 Shoulder to overhead

IV. Optional

Plyometric Training
EMOM 5 Box Jump Overs

Be careful Christoph. -Casey

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