Important Membership Change Information
Strength/Skill – Muscle -ups
5 Muscle ups
15 Box Jumps 24/20
15 KB Swings 53/35
4 Muscle ups
15 Box Jumps 24/20
15 KB Swings 53/35
3 Muscle ups
15 Box Jumps 24/20
15 KB Swings 53/35
2 Muscle ups
15 Box Jumps 24/20
15 KB Swings 53/35
1 Muscle ups
15 Box Jumps 24/20
15 KB Swings 53/35
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min
In teams of 2: 100 Hang Power Cleans (95/65) 100 Front Squats (95/65) 100 Hang power Snatch (95/65) 100 Back Squat (95/65) ** E2MOM 10 Burpees 1 person works at a time!
We will miss Nate and Jenn…join us for breakfast at 11am. 10 min to complete “”Karen”” 150 Wall Balls 20/14 rest 5 min 10 min to complete “”Jackie”” 1000m Row 50 Thrusters 45/35 30 Pull Up
Strength/Skill – Back Squat 5 x 3 4 R.F.T. 7 Man Makers 10 Forward rolls to a tuck jump 13 C.2.B. Pull-ups
Power Lifting Meet Squat 1RM Bench 1RM Deadlift 1 RM You have three chances to get to your 1RM. You can do as many working sets as you need. Inform your partner on the three that count. No Longer than fifteen minutes per exercise. In a real power lifting meet, once you fail on any…
We are open for the 5pm class only!!!! MORNING CLASSES ARE CANCELLED. STAY TUNED FOR PM CLASSES. Strength: Every 1:30 for 15 min (10 sets) Snatch Grip Deadlift + Snatch High Pull + 2 Power Snatch + Sq. Snatch *start light around 50% of weakest lift and build or work technique* For…