• 430, 530, 630pm cancelled

    Bench Press 5,3,1+ (75%,85%,95%)

    Snatch Practice work up to an appropriate weight

    then...

    With a partner for time:

    Row 2000 meters
    100 Push-ups
    20 Squat Snatches 135/95 pounds

    post time completed


  • BACK SQUATS, PULL UPS, SIT UPS, WALL BALLS, AND ROWING

    Back Squat 5,3,1+ (75%,85%,95%)

    then...

    Complete as many rounds as possible in 15 Minutes

    10 Pull Ups
    15 Sit Ups
    20 Wall Balls 20/14 pounds

    post rounds completed

    Finisher 1000 meter row for time

  • POWER CLEANS, RING DIPS, SWINGS, AND DOUBLE UNDERS

    Power Clean 1 rep max

    then...

    For time:

    21 Ring Dips
    21 Kettlebell Swings, 53/35 pounds
    42 Double Unders
    15 Ring Dips
    15 Kettlebell Swings, 53/35 pounds
    30 Double Unders
    9 Ring Dips
    9 Kettlebell Swings, 53/35 pounds
    18 Double Unders
    6 Ring Dips
    6 Kettlebell Swings, 53/35 pounds
    12 Double Unders
    3 Ring Dips
    3 Kettlebell Swings, 53/35 pounds
    6 Double Unders

    post time completed

  • DEADLIFTS, PRESSES, FRONT SQUATS AND BOX JUMP OVERS

    Deadlift 5,3,1+ (75%,85%,95%)

    Shoulder Press 5,3,1+ (75%,85%95%)

    then...

    Complete as many rounds as possible in 10 minutes:

    5 Front Squats 135/95 pounds

    7 Burpee Box Jump overs 24/20 inch box

    post rounds completed

  • OLYMPIC LIFTING WITH COACH RICKY

    Olympic Lifting with Coach Ricky 11am to 1pm (10 dollar drop in)

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