Strength/Weightlifting
10 Min EMOM
1 Hang Squat Snatch
Increase weight each minute
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Comp Track
10 RNDs for time:
6 Power Snatch, 65/95
6 Bar Facing Burpees
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Progress Track
10 RNDs for time:
6 Power Snatch, 55/75
6 Burpees

Strength/Weightlifting
E2MOM - Every 2 Mins
5 Power Cleans
AHAP (Unbroken)
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Comp Track
For 4 cycles:
AMRAP in 3 mins of:
10/12 Bike Calories
8 Pull-ups
8 Box Jumps, 20/24
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Progress Track
For 4 cycles:
AMRAP in 3 mins of:
10/12 Bike Calories
8 Low Barbell Pull-ups
8 Box Step Ups, 20/24

Strength/Weightlifting
12 Mins - Work on Snatch Balance
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Comp Track
2 RNDs For Time
16 Thrusters, 55/75
4 Rope Climbs
Row, 200 m
12 Thrusters
3 Rope Climbs
Row, 200 m
8 Thrusters
2 Rope Climbs
Row, 200 m
4 Thrusters
1 Rope Climb
Row, 200 m
Rest 4 mins between each round
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Progress Track
Thursters --> 35/55
Rope Climbs --> Raise Lowers OR Ring Rows Doubled

Strength/Weightlifting
Back Squats - 3-1-3-1-3-1
3's at 60% 1 RM
1's at 80% 1 RM
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Comp Track
15 Min AMRAP
15 Toes-to-bars
50 Double Unders
15 Back Squats, 65/95
--Rest 1 Min-- 
10 Toes-to-bars
25 Double Unders
10 Squat Cleans, 185/115 lbs
--Rest 1 Min--
B.S Are From The Ground
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Progress Track
15 Min AMRAP
15 Leg Raises
75 Single Unders
15 Back Squats, 35/45
--Rest 1 Min-- 
10 Leg Raises
40 Single Unders
10 Back Squats, 35/45
--Rest 1 Min--
B.S Are From The Ground

Strength/Weightlifting
Deficit Deadlifts - 8x 2
Stand on 45# plates
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Comp Track
3 RNDs For Time
15/19 Echo Bike Calories
18 Dumbbell Deadlifts, 2x 35/50
12 Dumbbell Shoulder-to-Overheads
Rest 1:30
15/19 Echo Bike Calories
18 Hang Power Snatches, 55/75
12 Overhead Squats
Rest 1:30
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Progress Track
3 RNDs For Time
15/19 Echo Bike Calories
18 Dumbbell Deadlifts, 2x 20/35
12 Dumbbell Shoulder-to-Overheads
Rest 1:30
15/19 Echo Bike Calories
18 Hang Power Snatches, 35/45
12 Overhead Squats
Rest 1:30

 'Partner Day'
30 Min AMRAP
5 Wall Balls
4 HSPUs --OR-- 4 Alt DB Devils Press, 35/50
3 Power Cleans, 95/135

Open Gym Sundays