GROUP WARMUP
2 sets –
:30 row/ski
6 alternating bird dogs 
5 hang squat clean & jerk 
5 hang power clean & jerk

BARBELL TEST 
For time:
1000 meter row 
20 squat clean & jerk RX 155/105, Intermediate 115/75, M55+ 105/65
1000 meter ski 
20 power clean & jerk RX 135/95, Intermediate 105/70, M55+ 95/55
*heats of 8 every 10 minutes*

ALTERNATE TEST 
600 meter row 
20 dumbbell hang clean & jerk 
600 meter ski 
20 dumbbell hang clean & jerk

MIDLINE 
5 each side hollow body single-arm dumbbell floor press (light weight) www.youtube.com/watch?v=mEnjz2Gpjyk
3 each side plank & band row with :02 hold
4 each side palloff hold split squat

September 11
Today marks the 18th anniversary an epic event for our country, one to be reflected on but never celebrated. I am sure all of us vividly remember where we were and what we were doing on September 11, 2001 when we heard of the attacks. I was working for a creative firm and, ironically, I was on a conference call with the Army, one of our clients. They Generals we were talking to had to abruptly get off the call and we were left wondering what was going on. As news unfolded, I worried about one of my best friends who lived in NYC at the time and I am sure many of you had similar concerns.

All of our lives changed that day. I hope all of you take a moment to reflect on this memory, and especially honor those who lost their lives. In addition, appreciate all of the amazing first responders and members of the military who not only responded that day, but who protect our freedom to this day.

Spartan – Free Races for Military & First Responders
To show our gratitude, Spartan is giving law enforcement, armed forces personnel, first responders and veterans a free 2019 race. If you’ve served our nation, enter your email at the website below and a Spartan team member will follow up within 5 business days.

https://www.spartan.com/en/spartan-served

Upcoming races in Florida are:

Kissimmee City Sprint – 9/14
https://www.spartan.com/en/race/detail/5328/overview?filter=sprint

Central Florida Beast and Sprint (Dec. 7 and 8)

https://www.spartan.com/en/race/detail/5134/overview?filter=sprint