Conditioning AMRAP 17: 20 Calorie row/300 meter sprint 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14) Midline 2-3 rounds 1 min Plank 20 russian twist 1 min boat hold 20 super mans or 15 back extensions on GHD

“Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Goal is to build […]

Active Recovery Day! Open Gym 5:30-6:30am & 5:30-6:30pm

Conditioning 21 Thrusters (95/65)(75/55) 21 KB Swings (70/53)(53/35) 400m Run 15 Thrusters 15 KB Swings 400m Run 9 Thrusters 9 KB Swings 400m Run

Conditioning AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 2:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 2:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups Gymnastics Conditioning EMOMx10: Odd: 3-6 Strict HSPU/Kip HSPU/10 shoulder taps Even: 1-2 Muscle ups (ring or bar)