HAPPY 2014 SMCF
***Please pick up your new SMCF sweatshirts this week (cash or check only).
***Powerlifting/Strongman class is tomorrow night at 8pm. If you are looking to raise your bench press max this will be the class to get to tomorrow night.
Jerk dip Squat
Minute 1 perform 1 hang bear complex 135/95
Minute 2 perform 2 hang bear complexes
Minute 2 perform 3 hang bear complexes
*Continue on until you fail to complete the designated amount of bear complexes within the 1 minute time period or the barbell is dropped from the hang position.
*Once you fall off the minute or drop the bar the athlete will complete 3 minutes of max double unders starting on the top of the next minute.