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1. 3-position clean: heavy "triple"; 90% (of heavy triple) x 3 x 3
2. Clean pull: 90% x 5 x 4
3. Front squat: 75% x 5 x 4

3-position clean today means one from the high hang (down-up-clean), one from the mid-hang (middle of the thigh), and one from the floor (slow to the mid-hang and then explode!). Again, shoot for somewhere between 75%-85% of your best clean this week on the 3-position clean.

This is a friendly reminder to make sure you sign up for classes as soon as possible to make sure you can get in for our limited training sessions. We've got a lot of new faces in the gym lately, which is AWESOME, but it also means that there are more people trying to take advantage of a limited number of available slots. We only have so much space, and only one coach for these sessions (at the moment) who can only be in so many places at once, and we just can't accommodate 20+ people at once in our humble little space and provide the best experience possible for them all! Class size has been dropped back down to 14 total for now to enhance the experience for everyone, and this is really at the limits of our capacity as it is. This means signing up in advance is CRUCIAL to ensuring you can get in to lift when you need to! Along the same lines, if you can't make it to a session and are signed up, please make sure to cancel your reservation in MindBody so that someone else can take advantage of that spot. Thank for all of your patience, and looking forward to seeing you all tonight!