STRENGTH:

Overhead Squat

5 – 5 – 5 – 5 – 5 (progressive)

CONDITIONING:

4 Rounds

5 CTB Pull Ups

10 Hang Power Snatch (95/65)

200m Run

25 Sit Ups

STRENGTH:

Clean and Jerk

50% x 2

60% x 2

70% x 2

75% x 2

80% x 2 x 2 sets

CONDITIONING:

Partner Workout

10 Rounds:

P1:  100m Farmer’s Carry (55/35)

P2:  5 Push Ups

7 Box Jumps (24/20)

9 Russian KBS (55/35)

CONDITIONING:

14 Minute AMRAP

2 Bar Muscle Ups

2 Front Squats (95/65)

20 Double Unders

2 Bar Muscle Ups

4 Front Squats

20 Double Unders

2 Bar Muscle Ups

6 Front Squats

20 Double Unders

…and so on until time expires…

CASH OUT:

Coach’s Choice!

Please come to class with your percentages ready to go!

STRENGTH:

Snatch

50% x 3

60% x 3

70% x 3

75% x 3 x 2 sets

80% x 2 x 3 sets

CONDITIONING:

“Diane”

21 – 15 – 9 

Deadlifts (225/155)

Handstand Push Ups

STRENGTH:

1RM Snatch

CONDITIONING:

21 – 15 – 9

Power Snatches (95/65)

DB Push Press (45/25)

REMINDER – all morning classes are canceled today (10/11/18) due to inclement weather.  We will make a decision on the afternoon classes after we see the outcome of the storm. 

MindBody reflects AM cancelations.  Social media and MindBody will reflect changes to the afternoon schedule as necessary.

STAY SAFE!

CONDITIONING:

7 Minute AMRAP

1 Power Clean (225/155)

3 Burpees

5 Toes to Bar

**2 Minute Rest**

5 Minute AMRAP

1 Power Clean

3 Burpees

5 Toes to Bar

**2 Minute Rest**

3 Minute AMRAP

1 Power Clean

3 Burpees

5 Toes to Bar

**Pick up each round where you left off.**