Strength

E2MOM 14
Rx:
Drop Snatch + High Hang Squat Snatch (↑)

Fx:
Snatch Balance + High Hang Snatch (↑)

Conditioning

EMOM 12
1: 16 Reverse Lunge Wall Balls (20/14)
2: 1 Squat Snatch (ME)

Everyone could use a stronger core! Join us for Ab Attack at 6:45 PM tonight!

Strength

E3MOM 18
1 – 3: 2 Tempo Front Squats (33×1) @80 – 85%
4 – 6: 3 Front Squats @85 – 90%

Conditioning

3 Rounds
12 Burpees Over the Dumbbell
9 Strict Handstand Push Ups (Fx: Kipping)
6 Each Arm Dumbbell Front Squats (50/35) (Fx: 35/20) (Rx+: Overhead Squats)

How good is your front rack? Need to improve your squat? Work on your Ankles and Wrists at the Mobility Class at 5:45 PM today!

Conditioning

AMRAP 8
With a Partner, Alternating Full Rounds
10/7 Calorie Ski (Fx: 7/5)
5 Box Jumps (30/24) (Fx: 27/22) (Rx+: 36/30)

– Rest 2:00 –

AMRAP 8
With a Partner, Alternating Full Rounds
10/7 Calorie Bike (Fx: 7/5)
3 Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)

– Rest 2:00 –

AMRAP 8
Alternating every 100m
100m Run (10 reps for each run)

Need to work on your rope climbs? Come to the Rope Climb Skills Clinic tonight at 5:45 PM!

Strength

E2MOM 10
5 Push Press (↑)

Conditioning

AMRAP 16
400/350m Row (Fx: 350/300)
32 Russian Kettlebell Swings (32/24) (Fx: 24/16)
8 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)

Strength

E2MOM 10
3 Power Snatches @75 – 80% (Rx+: Touch-and-go)

Conditioning

4 Rounds
50 Double Unders (Fx: 35)
10 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Thrusters (155/105) (Fx: 115/80) (Rx+: 175/120)