Monday
In a 15 min window…
Build to a heavy 5 rep max of:
Push Press
rest then
5 Rounds for time of:
20 DB Hang Snatches (50lbs/35lbs)
10 Barbell Front Squats (135lbs/95lbs)
Tuesday
AMRAP in 12 mins:
1 Power Snatch (135lbs/95lbs)
1 Overhead Squat
1 Hang Power Snatch
1 Overhead Squat
3 Bar Muscleups
Wednesday
For time:
50 Burpees to a 6inch Target
50 Calorie Assault Bike
50 Burpees to a 6 inch target
50 Calorie Row
Thursday
AMRAP in 14 mins:
12 Wallballs
12 Toes to Bar
Friday
EMOM for 32 mins…
0:00-10:00
1 Power Clean & 2 Jerks(165lbs/115lbs)
15 Pullups
10:00-11:00 Rest 1 min
11:00-21:00
1 Power Clean & 2 Jerks
15 Pushups
21:00-22:00 Rest 1 min
22:00-32:00
1 Power Clean & 2 Jerks
30 AirSquats
One movement every minute
Saturday
9am Members Only
Sunday
9am Members Only