All the smiles for Monday and a new phase!
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A. Split Jerk: w/ :2 pause in dip and :2 pause in catch x 2 reps
B. Conditioning:
15/12 cal bike
12 hang power snatch’s 75/53
9 bar lateral burpees
12 OHS / front squats
15 / 12 cal bike
Rest 3 minutes x 3-4 rds
*optional rower for machine
Sunday Funday
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MOVE @8a
Yoga @9:15a
Open Gym @10:30-12

Saturday:
No signups for classes as we will be using both sides and outside for set up.
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A. Afap
50 deadlifts 225/153
1k run
50 pushups
50 alt arm hang dB squat clean
1k run
50 burpees onto plate or bar lateral
*22 min cap
B. 400m Dual plate Carry (pinch only)
Happy Friday!
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A. 4 clean pulls + 3 hang SqT cleans + 2 shoulder to overhead ; to max
B. 3-4 rds
10 dB devils press 50/35’s
20 sit-ups
30 goblet hold alt lunges steps ^
400m row
Rest :60-:90 between rds
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Post class:
A. Weighted chin-ups
5-5-5-3-3-3
B. Sled push’s (outside)
Who’s joining for Yoga Sunday? 9:15a following the MOVE class
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Teams of 2
A. Afap
30 thrusters 115/83
100 doubleUnders
25 thrusters 135/93
100 Du
20 thrusters 155/103
100 Du
15 Thrusters 185/113
100 Du
*12 min cap
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B. 2 rds afap
30 Bar Facing Burpees
3 Rounds of ’D.T.’
20 Bar Facing Burpees
2 Rounds of ‘D.T.’
*separate bars set up, own squares, but chipping away together
**”DT” , 1 Rd = 12 deadlifts, 9 hang power cleans + 6 shoulder to oh @ 155/103
De-load week continues …
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A. Strict HSPU
Sets of 5 x 7-8 working sets
* athletes choose height or weight accordingly for working sets
*modify accordingly
*both sides of wall
*alt sets with someone on same mat and box over
– modify to strict db press if hspu aren’t there
B1. Hang squat clean x 5 reps
B2. 5x High jump. *reset after each rep
B3. 400m run
X 5 rds through
* ascending or heavy across on hang power. Athletes choice
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Post class: (outside)
5-7 rds
15/12 cal bike
100m farmers carry 70/53’s
De-load week continues …
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A. Power clean + 2 hang power cleans + 1 jerk
B EMOM 10
Min 1: 15/12 cal row
Min 2: 15 burpees over tower
*modify accordingly
De-load week
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Options:
A. E2MOM x 5-6 sets
2-3 SqT Snatch @55-65%
Or
A. Back SqT : 5×5 ascending for day
B. Amrap 9 @ sustainable pace – start to finish
12 abmat sit-ups
9 shoulder to overhead
6 bar lateral burpees
Sunday Funday!
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MOVE @ 8a
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Yoga @ 9:15a
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Open Gym @ 10:30-12
All the smiles for Saturday’s training ☺️
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A. AFAP
1 mile run
20 clean and jerks 155/103
30 bar facing burpees
400m plate run 45/25
50/40 cal bike
*25 min cap
**1 mile run – 10 min cap. Modify accordingly or cap at 10 min on run and move on.
B. Rds for movement, not time
100m farmers carry
15 v ups
14-20 goblet hold alt reverse step lunges
