Back Squat – 60%x3, 70%x3, 80% x 3 x 2 Power Snatch + Snatch Push Press + OHS – 60% x (3+3+3), 65% x (3+3+3), 70% x (2+2+2) x 3 Power Clean + Front Squat + Jerk – 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 Snatch Pull – 85% […]

Men/Women Skill/Strength Jerk 3-3-3-3-3 Must clean it and can’t put bar down between reps. WOD: 3 Rounds: 10 Overhead Squats 135/75 5 Back Squats 135/75 20 Deadlifts 135/75

Men/Women 25min AMRAP 5 HSPU 5 Burpees 5 Power Cleans 135/75 5 Pistols (each leg)

Men/Women Strength: Thruster 5-3-1-1-1 WOD: 10min CAP 2 Rounds: 30 KB Swings 70/35 20 Box Jumps 30″/24″ 10 Thrusters 115/70

Men/Women 3 Rounds: 400m Run 7 Bar Muscle-Ups/20 Toes to Bar 15 Deadlifts 225/135

Men/Women 10 Rounds: 3 HSPU 3 Box Jumps 36″/24″ 3 Strict Pull-Ups 3 Hang Muscle Snatch

Men/Women 18min CAP 3 Rounds: 10 Muscle-Ups/25 Push-Ups 10 Pistols (5 each leg) 10 KB Swings 70/35

For the bootcamp crew! Men/Women Partner Workout 8 500m Rows 20 KB Swings 20 Wall Balls 20 KB Swings 20 Wall Balls 60 Burpee (split it up however you want) ENJOY!

Please calculate your weights prior to class. Back Squat – 60%x4, 70%x4, 80%x4, 85%x3 Hang Snatch – 60%x3, 70%x3, 75% x 3 x 3 Hang Clean – 60%x3, 70%x3, 75% x 3 x 3 Snatch Deadlift on Riser (6″) – 85% x 4 x 4 RDL – 80% x 4 x […]