ITS HERE!!!

Class times at 6 am, 9:30 am and 12:30 pm. No classes in the afternoon for Friday Night Throwdown

Essentials:
A.
13 min EMOM
Dumbbell Hang Power Clean x 5 reps
Dumbbell Shoulder to Overhead x 5 reps

B.
4 Sets
Front Squat x 3 reps
77%
On the 2:30 min

C.
4 Rounds For Time:
Dumbbell Power Snatch x 9 per arm
Bench Press x 7 60%
Man Makers x 5

Fitness
A.
8 min
Build Up to a Hang Clean and Jerk @80%
-Then-
EMOM 5min
Perform 1 C&J @ 80%

B.
4 Sets
Front Squat x 3 reps
80%
On the 2:30 min

C.
5 Rounds For Time:
Power Snatch x 9 115/75
Bench Press x 7 70%
Chest to Bar x 5

Performance:
A.
8 min
Build Up to a Hang Clean and Jerk @80%
-Then-
EMOM 5min
Perform 1 C&J @ 80%

B.
4 Sets
Front Squat x 3 reps
85%
On the 2:30 min

C.
5 Rounds For Time:
Full Snatch x 9 135/95
Bench Press x 7 205/115
Muscle Up x 5
+
Competitor Session 2:
A.
5min EMOM
Thruster x 5 reps 60% of Clean

B.
Row x 10min Max Cal