Wednesday 9-23-15

No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: Split Jerk: 5@65%, 3@75%, 3@85% of 1 RM. Please know your weights! 8min EMOM: 3 Split Jerks @65% of 1RM For Time: 1000m row…. 100 D/U’s 40 Front Rack Lunges 95/65…

Run 800m Then 2 rounds for time, 9 deadlifts (165/115#) 6 hang cleans 3 jerks Run 400m Then 2 rounds for time, 9 deadlifts 6 hang cleans 3 jerks The 9/6/3 should be completed as a complex meaning the bar should not be dropped once you start. It can be dropped in between rounds and…

-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Snatch Grip Deadlift HS AMRAP – 2 Minutes Athletes will spend two minutes at each couplet. The rep scheme will always…

Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45

Strength: Snatch 10×1 start @ 60% and build Deadlift 6×5 start @ 70% and build 12 Min EMOM EVEN- 20/15 Cal Row ODD- 15 Wall Ball 20/14

Strength/Skill – 6 min EMOM – Even Min – 10 KB Swings Odd Min – 5 D.B. Thrusters (light) AMRAP 4 Minutes: 5 Deadlift (275/185) 10 Burpees Rest 3 minutes AMRAP 4 Minutes: 4 Squat Clean (135/95) 8 Ring dip Rest 3 minutes AMRAP 4 Minutes: 3 Power Snatch (135/95) 6 Handstand Push ups