Monday

Overhead Squat:

5-5-5-5

AMRAP 15 Minutes:

-3 Power Snatch 75%
-6 Clapping Pushups
-12 Knees to Elbows

Please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Wednesday

Jerk 65%:

3-3-3-3

3 Rounds:

-30 Overhead Walking Lunge 45/25
-15 Knees to elbows

Friday

Front Squat:

2-2-2

5 Rounds:

-20 Situps
-15 KB Swings 55/35
-10 Knees to Elbows

Wednesday

Snatch Dead Lift:

5-5-3-3-3
-100%-115%
-Use a 3" riser if flexibility allows!

3 Rounds:

-400m Run
-10 Hang Power Cleans 135/95
-10 Front Squats 135/95
-10 Knees to Elbows