Don’t forget about Bring A Friend Day coming up next Wednesday! We’re looking forward to seeing some new faces next week!

Strength

Snatch Skill Transfer Complex
Every 1:30 for 6 Rounds
Snatch Grip Push Jerk + Snatch Balance + Overhead Squat
1: 45 – 50%
2: 45 – 50%
3: 45 – 50%
4: 50 – 55%
5: 55 – 60%
6: 60 – 65%
Directly into:
Every 1:30 for 6 Rounds
2 Hang Squat Snatches
1: 60 – 65%
2: 65 – 70%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+

Conditioning

2 Rounds
Work :45/Rest :15
1: AMRAP Burpee Box Jump Overs
2: 15/10 Calorie Ski (Fx: 10/7) (Rx+: 18/13)
3: AMRAP Burpee Box Jump Overs
4: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 18/13)
5: Rest

Conditioning

Work 2:00/Rest 2:00
Until you complete:

600/500m Row (Fx: 500/450m)
30 Strict Handstand Push Ups (Fx: Kipping)
20 Power Clean and Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)

Strength

E3MOM 15
10 Back Squats
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 65 – 70%
5: 65 – 70%

Conditioning

“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups

Weekly overview

Conditioning:

AMRAP 35
700m Run (Fx: 500m)
15 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpee Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

Strength

4 Rounds
10-15 GHD Sit Ups (Fx: Weighted Sit Ups) (Rx+: Weighted GHD Sit Ups)
50m Each Side Suitcase Carry (AHAP)
Rest 1:30

Conditioning

5 Rounds
12 Front Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
8 Push Jerks (95/65) (Fx: 75/55) (Rx+: 135/95)
12 Burpees Over the Bar