TUESDAY, 4-11-17

32 Min EMOM Min1- 6 Power Cleans 155/105 Min 2- 10 Back Squats Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″ Min 4- 20 D/u’s + 5 Pull Ups

” The Aftermath” Push jerk: 5-5-5-5-5 Please note on Tuesday, November 30th, the last class will be 6 p.m. “Diane” 21-15-9 reps of: Deadlift  225/185   155/125  115/85 Handstand push-ups  or variations Cool down: Tabata double unders Please note on Tuesday, November 30th, the last class will be 6 p.m.

Strength/Skill – 1 Snatch High Pull + 1 Hang Power Snatch x 7 7 min A.M.R.A.P. 10 KB Swings 53/35 10 Medi Ball Cleans Randy For time: Power Snatch 75/55

From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Back Squat 2-2-2-2-2 “NASTY GIRLS” 3 rounds for time of: 50 Squats 7 Muscle-ups 135/95 pound Hang power cleans, 10 reps

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     E2MOM for 10 min 3 Tempo Strict Press + 2 Split Jerk Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over…

For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up