There will be an open gym from 10-11am for those wanting some Labor this Monday.  

With a partner complete 3 rounds of: 20 One leg KB DeadLifts, 55/35 (10 each leg) 20 Pull-ups 20 Double KB Cleans, 55/35 20 Double KB Snatch  55/35 One partner completes all 20 reps of a movement while the other rests then switch.

1. EMOMx7 Power Snatch + Hang Squat Snatch + Squat Snatch 2.“DT” 5 rounds for time of: 12 Dead Lifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105

AMRAP 20 Min 5 Push Press  65/95 10 one leg wall ball (5 each leg) 15 KBS 35/55

1. Cleans: Work to a Heavy 3 rep Power Clean 2. “Cement Mixer” 7 rounds On the 3:00 Run 400m 12 Pull-ups