NO Class today! head up to the Rec Center by 10 and support the local Soroptimist in the Run For Hope. There is a 5k, 10k and kids run. It’s always a good time so see you all there! Have a great weekend

1. Snatch Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes. 2. Back Squat EMOMx10: 1 rep, across 3. 3RFT: 60 Double unders 30 Wall Balls, 20/14 15 Deads, 245/175 4. CORE 3×20 weighted 1 arm/1 leg opposite Supermans. Grab […]

1. Jerks A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from Front Rack 2. Squat 3×3 Back Squat, across 3. EMOMx15 5 rounds of: Min 1 – 7 Push Jerks at 60% of best […]

Rest Day!

1. For time: 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 200m Run after every round. 2. Core: Seated banded leg curls  –  see HERE 3×20