No 6 or 7 pm class on Friday. Saturday’s schedule is TBA. Please check Facebook for updates.

Essentials:
A.
5 Sets
Back Squat with x 3 reps 77%
On the 2:30min

B.
13min AMRAP
Box Jump Over x 15 reps
Anchored Sit Up x 10 reps
Med Ball Clean x 5 reps

Fitness:
A.
5 Sets
Back Squat with x 3 reps 77%
On the 2:30min

B.
13min AMRAP
Box Jump Over x 25 reps 24/20
Anchored Slam Ball Sit Up x 15 reps 35/25
Hang Full Clean x 5 reps 80%

Performance:
A.
5 Sets
Back Squat with 40lbs of Chain x 3 reps 75%
On the 2:30min

B.
13min AMRAP
Box Jump Over x 25 reps 24/20
GHD Sit Up x 15 reps
Hang Full Clean x 5 reps 245/155

Competitor Session 2:
A1.
3 Sets
Reverse Hyper x 10 reps
Rest 30 sec
A2.
3 Sets
Kneeling Jump to Squat x 10 reps
Rest 30 sec
A3.
3 Sets
Squat Hold x 1min
Rest 3 min

B.
6min EMOM
Thruster x 10 reps 135/95