GROUP WARMUP
5 minute AMRAP –
5 Hang power clean
5 Push press
:30 airbike

THRESHOLD TEST
4:00 to do
20 Clean & Jerk RX 135/95; Intermediate 115/75; Master55+ 105/55
Max calories on the air bike
*1 calorie on bike=1 for men 2 women second, subtract total calories

from total time
*heats of 7 every 6 minutes

ALTERNATE THRESHOLD TEST
4:00 to do
15 Hang clean & Jerk
Max calories on the air bike
*1 calorie on bike=1 for men 2 women second, subtract total calories

from total time

TRIPHASIC ECCENTRIC
4 sets of:
3 Hex bar deadlift @ 65% (Tempo fast up, 9 seconds down) www.youtube.com/watch?v=Djqw6d32jLQ
5 each leg split squat (Tempo 9 seconds down, fast up)

MOBILITY
:30 Seated forward fold
:30 each way/leg 3-way hamstring stretch

Nerd Nite Tonight 

September Nerd Nite is tonight at 6 PM at The Patio, a historic building,

perfect for this month’s theme: Local History. We’ve got a Sexton and a Schlitt on the roster of speakers, two iconic Vero Beach families as well as Ronnie “Pee Wee” Webb, who will tell stories of growing up in Vero and

Gifford. So, join us for a little thinking and drinking (responsibly!).