Congratulations to Dan on his second place finish at the MFG Cyclocross. Dan got to ride in rain, snow and mud......that's a good day. He was leading the entire race then it was a sprint to the finish at the end where he wound up with second. Great race and very exciting, that's what you want when you compete, an exciting adventure.
Newer people – Intermediate spend 15-20 minutes working single Hang power or Hang Squat Cleans
Intermediate – Advanced
7 of the following barbell complex
1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat
15 Minute AMRAP
2 Clean & Jerks (Mx 115/75, Rx 155/105, Rx+ 185/125, FB 225/145)
20 Reverse Lunges (each leg = 1)
In a perfect world, every hockey game would be like this.