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September 10, 2018

A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday.  It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love.  As Alpha’s longest members we were happy to share the evening with you both.

Warm Up:
Squat Prep
:20 Goblet Squat Hold (Build)
8 Ring Rows
4 Box Jumps (AHighAP
3-position Clean + 4 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 MR @ 80%

WOD: 10min EMOM
3 Hang Cleans (135/95)
2 Power Cleans
1 Squat Clean

Cooldown: 5min