Conditioning: 7 Rounds Min 1: 20 American Kettlebell Swings (32/24) (Fx: 24/16) Min 2: 14 DB Hang Clean and Jerk(50/35) (Fx: 35/20) (6 Each Arm) Min 3: 15/12 Cal Ski Erg (Fx: 12/10) Min 4: AMRAP Burpee Box Jump Overs Min 5: Rest
E2MOM 16 Push Press (ME) Set 1: 5 reps Set 2: 4 reps Set 3: 3 reps Set 4: 3 reps Set 5: 2 reps Set 6: 2 reps Set 7: 1 reps Set 8: 1 reps
For Time: 8-6-4 Chest to Bar Pull Ups (Fx: Pull Ups) Bar Muscle Ups (Fx: C2B Pull Ups) After each set of gymnastics movements: 100 Double Unders (Fx: 75 DU’s)
Overview Of The Week: Monday: Weighted Strict Pull-ups Tuesday Back Squats Wednesday: Push Press Thursday: EMOM Friday: Open WOD 19.3 Saturday: Hang Power Snatch Complex Sunday: Push Jerk
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.