Thank you Veterans! – Fri 11.11.16

 In W.O.D.

The Compound thanks all veterans; past, present, and future, for your service to our country!

:  Power Snatch 2-2-2-2-2

Conditioning:  AMRAP in 12:00:
– 10 Burpee Box Jumps (24/20″)
– 15 Kettlebell Swings (53#/35#)
– 20 Pistols – alternating (Health:  PERFECT Air Squats)

*Optional Strength
:  Wendler Week 1 Day 3:

Percentages are off your TRAINING MAX, which is 90% of your true max:
– Power Clean:
65% x 3
75% x 3
85% x 3+

NO touch and go reps.   Must keep hands on bar to keep the set going.  Once the hands come off, the set is over

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

This November, you can help educate men about prostate cancer by checking in on Facebook at The Compound Strength & Conditioning! We’re working with Causely and the Movember Foundation to make it happen. Remember to add #movember when you check in! For more information about this month’s charity, check out

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