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 Every 3:00 for 15:00 15-12-9-6-3 *Overhead Squat (from the deck) *Start light. Can Squat Snatch first rep. Add weight each round. Score recorded will be the heavy 3 2. Fitness 4RFT: (16:00
Every 10:00 for 40:00 (4 rounds), complete the following work.. A) 2000/1800m C2 Bike 50 V-Ups B) 1000/900m C2 Row 40 DB Thrusters (22.5/15kg) C) 1000/900m C2 Ski 30 Deadlifts (100/70kg) D) 80 Box Jum
1. Strength Every 1:30 for 12:00 (8 sets) Complete one complex.. Power Clean + Front Squat + Hang Squat Clean Build up weight each set 2. Fitness 5:00 AMRAP: 8 Burpees Over Bar 8 Hang Power Clean & Je