A. Clean and push jerk – 5×2 at a moderately heavy weight.
B. With a partner:
(Note: All numbers denote the total number of reps for the team.)
4 laps wheelbarrow
30 deadlifts, alternating every 5 reps, but the non-moving partner must hold onto their bar while their partner works
2 laps wheelbarrow
30 goblet squats, same format as above, but non-moving partner must stay in the bottom of the squat (holding the weight)
2 laps wheelbarrow
6 laps partner carry.
Deadlift weight – roughly 50% of your 1 rep max.
Goblet squat weight – 35/55 for men/women.
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Some of the longer-term gym members will be aware of this, but this coming Monday (December 1) is the gym’s 2 year anniversary date. And yes, for those of you who have asked, rumour is that there will indeed be cake, perhaps even Paleo-ish. For some reason, the cake question is usually the first one people have asked, so clearly they have their priorities straight. I like to think they actually meant back squats, but it just came out wrong. And yes, there will be squats too — preferably before the cake.