Friday, February 28

EMOM X 10
1 high hang power clean
1 hang power clean
1 power clean

7 Rounds Every 3:00
RX +
21 toes to bar
7 power cleans 95/65

RX
14 toes to bar
7 power cleans 95/65

Scaled
14 knee raises/ laying leg raises
7 power clean

Thursday, February 27

NO 6:30PM CLASS TONIGHT
Sorry for the inconvenience

Front Squat
4 x 3 @ 85% of 1 rep max

For Time
27-21-15-9
Front Squat 95/135
Bar Facing Burpee

Wednesday, February 26

Split reps however
While partner A works, partner B holds plate 25/45
For time:
1600 meter run
100/80 calorie bike
200 double unders
100 box jump overs

3 sets for quality
10 alternating med ball pushups
10 db skull crushers
10 ring rows
10 barbell bicep curls

Tuesday, February 25

EMOM 12
Power Snatch
1 – 6 reps
2 – 6 reps
3 – 6 reps
4 – 4 reps
5 – 4 reps
6 – 4 reps
7 – 2 reps
8 – 2 reps
9 – 2 reps
10 – 1 rep
11 – 1 rep
12 – 1 rep
*increase weight every three minutes

For Time
21-15-9
Hang power Snatch 65/95
Pull-ups
Calorie Row

Monday, February 24

Work to a heavy 3 rep thruster

Buy in- 800m run
2-4-6-8-10-12-10-8-6-4-2
1 arm alternating DB squat clean
DB Thruster 35/50
Up down into squat jump
Cash out- 800m run

**an up down is a burpee without the push-up
**instead of jumping after the burpee there will be a squat jump instead

Friday, February 21

AMRAP 35 with partner
50 calorie row
10 sled pushes/pulls
50 calorie bike
50 burpee to plate
1000 meter run
*split however you want.

Thursday, February 20

3 x 500m row
*remember times

“NATE”
20 min amrap
2 muscle ups (ring)
4 hspu
8 kettlebell swings 53/70