Lift

i) Snatch Grip Deadlift 5×3 (Ascending)

ii) Squat Snatch 3×2 @ 60%

MetCon

30-25-20-15-10-5 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Situps

MetCon

On Every 3rd Minute Complete The Following (Alternating Sets) For 5 Sets Each of:

Set #1

9-12 Calories Assault Bike

4-6 BF Burpees

1-3 Power Cleans (145/205#)

Set #2

9-12 Calories Ski Erg

4-6 BF Burpees

1-3 S2OH (105/155#)

Accessory

EMOTM 8 Minutes of:

Odd: 30s Plank (Rings)

Even: 30s Hollow Hold

Strength

Front Squat 7×3 (Ascending)

MetCon

4 Rounds For Time of:

25 Calorie Row

15 Pullups

5 Deficit HSPU

Friday 

525am – Bootcamp – INDOOR

625am – Bootcamp – INDOOR

12pm – Functional Fitness

5pm – NO CLASS

Saturday – CLOSED

Sunday – CLOSED

Monday – CLOSED

MetCon

“Canada Day 2024”

With A Partner Complete For Time:

1867m Row/Ski Erg (Share)

7 Rounds:

1 Wall Walk

5 Thrusters (75/115#)

7 T2B

2024m Row/Ski Erg (Share)

*Every Minute Perform 1 Rope Climb (Alternate Partners Each Minute – ONLY During The 7 Rounds)*