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
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM