Monday, 6-26-17

AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2

Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35

7PM class starts Wednesday night.   Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…

Strength/Skill: Back Squat 5X4 75-85% of 1RM 4 Rounds: 9 Power Cleans 135/95 12 Box Jumps (24″/30″) 15 MB Slams 50’ Bear Crawl

Closed for Thanksgiving. 9AM class Friday. No PM classes. Strength/Skill: 12 min EMOM 7 weighted Pull ups 7 weighted Dips 3RDS 10 Power Cleans 135/95 15 Burpees 20 T2B 25 D/U’s

As of next week changes in summer hour will be: No 5AM class on Fridays and no 10am class on Saturdays.     E3MOM for 12 min 8 Back Squats all sets between 60-70% of 1 RM 3RFT- 12 Right Arm DB Hang Power Cleans 50/35 50′ Right Arm OH Walking Lunge 50/35 10 Burpee…