There is NO 9:30 class today
Strength: 10min EMOM
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
2 OHS
Conditioning: "Air Force"
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of each minute
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30