REMINDER: No Evening Classes Due to Friday Night Throw Down. 

Essentials:
A.
13 min EMOM
Barbell Hang Power Clean x 5 reps
Barbell Hang Squat Clean x 5 reps

B.
3 Sets
Front Squat x 8-10 reps
Start first set @50% and increase weight for each set but stay within rep range
*Add 5-15lbs to each weight of each set from last week’s weight
On the 3 min

C.
10min AMRAP
Thruster x 10 reps
Ring Pulls x 10 reps
Row x 10 Cal

Fitness
A.
8 min
Build Up to a Hang Clean @85%
-Then-
EMOM 5min
Perform 1 Clean @ 90% of the above part

B.
3 Sets
Front Squat x 8-10 reps
Start first set @50% and increase weight for each set but stay within rep range
*Add 5lbs to each weight of each set from last week’s weight
On the 3 min

C.
10min AMRAP
Thruster x 10 reps 95/65
Chest to Bar x 10 reps
Row x 10 Cal

Performance:
A.
8min
Build to Clean from blocks Just above knee @85%(+5lbs)
-Then-
EMOM 5min
Perform 1 Clean @ 80%(+5lbs)

B.
3 Sets
Front Squat x 8-10 reps
Start first set @50% and increase weight for each set but stay within rep range
*Add 5lbs to each weight of each set from last week’s weight
On the 3 min

C.
10min AMRAP
Thruster x 10 reps 115/75
Chest to Bar x 10 reps
Row x 10 Cal
+
Competitor Session 2:
A.
10min EMOM
ODD Stone to Shoulder x 3 reps
EVEN Parallette L-Sit Toe Raises x 6 reps