Rosie performing sledgehammer swings in the early morning.


Front Squat – Max


Perform 4 rounds of the following:

AMRAP 3min:
3 Power Clean 155/105
6 Push-ups
9 Air Squats

***Rest 1min between rounds


Wilmington Weightlifting Club

Snatch: Heavy Single
C&J: Heavy Single
OHS: 80% of Snatch x 2 x 5 with a 3 second pause at bottom
Shoulder press: find 1 RM