Strength/Weightlifting
6x 2 - Power Clean + Front Squat
*Catch the Power, then reset and front squat
------------------------------
Comp Track
For time:
21 Bike Calories
21 Thrusters, 85/115
18 Bike Calories
18 Thrusters, 95/135
15 Bike Calories
15 Thrusters, 105/155
--2 Min Rest--
200 Foot Sand Bag Carry, 100/150
------------------------------
Progress Track
21 Bike Calories
21 Thrusters, 35/45
18 Bike Calories
18 Thrusters, 55/75
15 Bike Calories
15 Thrusters, 65/95
--2 Min Rest--
200 Foot Sand Bag Carry, 50/100

Strength/Weightlifting
10x 1 - Deficit Dead Lifts
*Stand on 45's
*AHAP
------------------------------
Comp Track
3 RNDs For Time
21 Toes-to-bars
7 Power Snatches, 65/95
7 Hang Snatches
7 Squat Snatches
------------------------------
Progress Track
T2B --> Leg Raises
Snatch Work --> Moderate as needed

Comp Track
4 RNDs For Time
300 M Run
8 Squat Cleans, 105/155
300 M Row
--1 Min Rest--
------------------------------
Progress Track
4 RNDs For Time
300 M Run
8 Squat Cleans, Moderate
300 M Row
--1 Min Rest--

Strength/Weightlifting
Back Rack Lunges - 5x 8 (4 per leg)
*AHAP
------------------------------
Comp Track
E1:30MOM (4 RNDs, 18 MINS)
Station 1 - 50 Double Unders
Station 2 - 12/14 Cal Row
Station 3 -  8/9 Cal Bike
------------------------------
Progress Track
*Scale 3 stations as needed

Strength/Weightlifting
4x 1 - Strict Press
4x 1 - Push Press
4x 1 - Push Jerk
------------------------------
Comp Track
For Time
5 Handstand Push-ups
5 Deadlifts, 205/275
8 Handstand Push-ups
8 Deadlifts
13 Handstand Push-ups
13 Deadlifts
Double Kettlebell Walking Lunge, 36/52, 200 ft
------------------------------
Progress Track
For Time
5 Box Handstand Push-ups
5 Deadlifts, Moderate
8 Box Handstand Push-ups
8 Deadlifts
13 Box Handstand Push-ups
13 Deadlifts
Double Kettlebell Walking Lunge, Moderate, 200 ft

 'Partner Day'
26 Min AMRAP
Partner A - Row for Cals
Partner B - 1 RND of DT: 12 DLs, 9 Hang Power Cleans, 6 Push Press
*Switch
*Score is Cal Row + DT RNDs

Open Gym Sundays