REMINDER: 6&7AM CLASSES. REGULAR PM CLASSES!
Strength/Skill – 3 TnG Snatches x 5
AMRAP in 6 minutes:
20 KB Snatch – 10L/10R (35#/53#)
15 Sit ups (GHD is RX)
20 1-arm KB Thursters – 10L/10R (35#/53#)
15 Pike sit ups
20 1-Arm KB Swings – 10L/10R (35#/53#)
20 Lateral box jump-over
Rest 2 minutes. Complete a total of 3 rounds. Pick up where you left off at the end of the previous round.
5 Rounds: 1 Rope Climb 8 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 4 Front Squats (135/95) 2 Jerks (135/95)
Strength/Skill – Deadlift 3 x 3 “The Bear Complex” 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press
We are open this afternoon!! 12 min to complete 4×4 Weighted Pull Ups 4×4 Weighted Dips 0:00 – 5:00 Buy in – 100 D/U ..then.. AMRAP 12 OHS 95/65 8 Box Jump Overs 24″/20″ 5:00 – 8:00 rest 8:00 – 13:00 Buy in – 100 D/U …then.. 8 OHS 115/85 8 Box Jump…
One round of Cindy (5 pull-ups, 10 Push ups, 15 Air Squats) 2 Cleans (Squat) 135/95 One round of Cindy 4 Cleans One round of Cindy 6 Cleans One round of Cindy 8 Cleans One round of Cindy 10 Cleans
July 4th regular morning classes only No afternoon classes. F Strength/Skill – Deadlift – 10 Rep Max 5 R.F.T. 10 Goblet Squats (Plate 45/25) 10 Seated Twists (Plate 45/25) 10 Front Lateral Rises (Plate 45/25) 10 Burpees (On Plate) Plate cannot leave hands until burpees!! 5 Burpee Penalty if so!!!!!!!!!!!
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 4X5 SNATCHES @50% 24 MIN EMOM MIN1: 5 DEAD LIFTS 315/225 MIN 2: 12 RING DIPS MIN 3: 12 BOX JUMPS 24″/20″