Strength/Weightlifting
15 Min - 1 RM OHS From The Rack
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Comp Track
For time:
20 Squat Snatches, 55/75
24 Toes-to-bars
16 Squat Snatches
20 Toes-to-bars
12 Squat Snatches
16 Toes-to-bars
8 Squat Snatches
12 Toes-to-bars
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Progress Track
S. Snatch --> 35/45
T2B --> Knee Raises

Strength/Weightlifting
13 Mins - 1 High Hang Power Clean + 1 Pause Low Hang Power Clean
*Pause below the knee for 2 seconds
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Comp Track
For time:
30 Deadlifts, 155/225
90 Double Unders
12/15 Echo Bike Calories
20 Deadlifts
90 Double Unders
12/15Echo Bike Calories
10 Deadlifts
90 Double Unders
12/15 Echo Bike Calories
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Progress Track
DL --> 105/155
DUs --> 40 Single / Crossovers

Strength/Weightlifting
Back Squat - 10x 2 @75%
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Comp Track
4 rounds for time of:
Run, 400 m
12 KB Goblet Squats, 36/52
5 Ring Muscle-ups
12 Kettlebell Swings
3 Ring Muscle-ups
Rest 2 mins
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Progress Track
4 rounds for time of:
Run, 400 m
12 KB Goblet Squats, Moderate
5 Low Ring Muscle-ups
12 Kettlebell Swings
3 Low Ring Muscle-ups
Rest 2 mins

Comp Track
5 rounds for time of:
20 Alternating Dumbbell Snatches, 35/50
20 Chest-to-bar Pull-ups
20 Lateral Burpee Over Dumbbells
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Progress Track
5 rounds for time of:
20 Alternating Dumbbell Snatches, 25/35
20 Jumping Chest-to-bar Pull-ups
20 Burpees

Strength/Weightlifting
Back Rack Reverse Lunge 12-12-12-12
*6 per side
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Comp Track
For 2 cycles:
7 Min AMRAP
9 Thrusters, 65/95
10/12 Row Calories
Rest 3 mins between each cycle
For each cycle continue the AMRAP
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Progress Track
For 2 cycles:
7 Min AMRAP
9 Thrusters, 35/45
10/12 Row Calories
Rest 3 mins between each cycle
For each cycle continue the AMRAP

 'Partner Day'
28 Min AMRAP
1000 M Row Buy In
--AMRAP Of--
50 Box Jump Overs
50 Wall Balls
50 MedBall Situps
50 DB Clean & Jerks

Open Gym Sundays