Conditioning
5 Rounds for Time:
15 Toes to Bar (FX: 10)
3 Power Snatch (155/105) (FX: 115/80) (RX+: 175/125)
*14:00 Cap

Strength
Every 1:30, 3 Rounds
1) 5 Snatch Grip Deadlift (80-85% 1RM Snatch OR 35-40% 1RM Deadlift)
2) 10 Prone Snatch Grip PVC Press
3) 25 Underhand Banded Pullaparts

Build up your core strength and flexibility tonight at 5:45 PM during Core-Flex!

Strength
Every 3:00, 5 Sets
1-2) 5 31X-Tempo Back Squat (60-65%)
3-4) 5 30X-Tempo Back Squat (65-70%)
5) 5 Back Squat (70-75%)
*31X-Tempo: 3s down, 1s pause in squat
*30X-Tempo: 3s down

Superset Accessory (3+ out of 5)
20/20 Banded Wrist Extension w/ Rig

Conditioning
6 Rounds of :10 on/:20 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is lowest Calorie round

Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Strict Press (50-60%)
2) 6-8 Tempo Strict Chin-Ups (FX: Banded)
3) 6-8 Tempo Side Plank Hip Touch (Alternate Sides each round)
*X13-Tempo – 1s pause at top, 3s down for everything

Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
10 Handstand Push-Ups (FX: 7) (RX+: 3″/2″ Deficit)
50 Double Unders (FX: 35)
10 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 2:00, 8 Sets
1-3) 1 High Hang Power Clean + 1 Hang Power Clean (↑, start at 50-60% 1RM CJ)
5-8) 1 Hang Power Clean (↑)
*Hold onto bar between reps

Conditioning
EMOM 12
1) 18/14 Calorie Ski (FX: 16/12) (RX+: 20/15)
2-4)
AMRAP
21 Air Squats
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
9 Burpees Over Kettlebell

Start your Sunday morning with us!
Power Yoga at 8 AM!
Friends and family (non-members) welcome for a $10 drop-in.

Strength
Every 1:30, 3 Rounds
1) 8-10 Incline Seal Row w/ Pause at Top
2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 15 Banded Face Pulls

Conditioning
AMRAP 12
500/400m Row (FX: 400/300m)
20 Hand Release Push-Ups (FX: Push-Ups)
20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20)