Friday, 11-16-18

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No 5AM today!! 


12 min Alt EMOM:
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

5 min AMRAP:
Buy-In: 100 D/U
Immediately Into…
12 Hang Snatch 75/55
4 Burpee Box Jump Overs 24/20

Rest 5 Minutes

5 min AMRAP:
Buy-In: 100 D/U
Immediately Into…
8 Hang Snatch 95/65
4 Burpee Box Jump Overs 24/20

Rest 5 Minutes

5 min AMRAP:
Buy-In: 100 D/U
Immediately Into…
4 Hang Snatch 115/80
4 Burpee Box Jump Overs 24/20

Tuesday, 11-13-18

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Christmas party is Dec 15th. $20.00 per person. Sign ups at the front desk. 

 


Every 2:00 for 18 min
1 Power Clean + 3 Hang Power Clean + 1 Hang Sq. Clean

For time:
60 Deadlifts 135/95
45 OHS 135/95
30 S2OH 135/95

*20 min Cap*