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NEW IRMO LOCATION! 3541 Dreher Shoals Rd. in the Ballentine Business Park


Recommended Warm Up (10 Minutes):

2 Rounds:

1 Minute Bike

1 Minute Ski

1 Minute Single Unders


3 Rounds for Time:

7 Squat Cleans (225/155#)

30 Toes to bar

90 Double Unders

Time Cap = 18 Minutes

*The cleans should be heavy singles.  Pick a weight you can get 7 reps done in 2 minutes or less.  


Front Squat (25 Minutes)

5 x 3 @ 70-75% of 1RM

*Stay at 70-75% for all 5 sets.  Work on being smooth and having some speed on the way up.  All at the same weight.

Skill Work