Strength

EMOTM 20 Minutes of:

1 Back Squat @ 85%

MetCon

i) “Grace”

For Time:

30 Clean & Jerks (95/135#)

ii) “Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

Olympic Lifting

Snatch

i) Snatch Grip Push Press 3-3-3

ii) “Loose Grip” Snatch Drop 3-3-3

iii) Snatch 2-2-1-1

Clean & Jerk

i) Clean Pull 3-3-3

ii) Front Squat 3-3-3

iii) Clean & Jerk 2-2-1-1

*EVERYTHING IS FROM THE GROUND*

MetCon

Option #1

For Time:

5 Rounds of:

10 Pullups

10 Calorie Row

5 Rounds of:

20 Pushups

10 Calorie Ski Erg

5 Rounds of:

30 Air Squats

10 Calorie Assault Bike

Option #2

10 Rounds For Time of:

Run (Athlete Choice)

5 Pullups

10 Pushups

15 Air Squats

Lift

1RM Squat Snatch

[5-3-3-2-1-1-1-1-1]

MetCon

Odd Object Obstacle Course

Come To Class To Find Out!!!