5:30am & 9:30am classes only (also 6:30-9:30 open gym)
A. 10:00 to hit a 1RM Power Snatch
B. 10:00 to hit a 1RM Power Clean + Push Jerk
C. 12:00 AMRAP
8 Alt. DB Box Step Ups (22.5/15kg)
12 Toes To Bar
8 Alt. DB Box Step Ups (22.5/15kg)
12 Sit-ups
1. Strength Bench Press 10:00 to find a 1RM then, 1 Max set at 70% of that 1RM 2. Fitness For Time: (15:00 Cap) 100 Double unders 50 Wall balls (9/6kg) 25 Hand release push-ups 50 Wall balls (9/6kg) 1
1. Weightlifting Clean & Jerk EMOM 6:00 4-4-4-2-2-2 (gradually build in weight with drop and reset style reps) Then, E2MOM 6:00 1-1-1 (heavy singles) 2. Fitness AMRAP 15:00 10 Front Squat (50/35kg) 10