Monday 13May13


On June 15th, Jon Zajac will be at the gym from 8-10am conducting a short Olympic Lifting Seminar.  This is for those who are REALLY serious about their progression to lifting very heavy weights through the clean, the snatch and the jerk.  He will be back later this summer for a second session, so you will not miss out completely.  Again, if you are serious, YOU MUST EMAIL ME.  The cost is $40 and must be paid by the end of the week.  There is a limit of 10 people.  Again, no texting, no facebook, YOU MUST EMAIL ME.



A. Skills and Drills for 15-20 Minutes.  Focus on Power Clean work with light weight and DUs.


B.  12 Min AMRAP:

10 Russian Swings

15 Ab Mats

200m Run




A. Work up to a heavy Clean in 15 Minutes


B. Using 80% of “A”, 8 Min AMRAP:

2 Cleans

25 DUs

*This should be FAST.



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York, PA 17402

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