Reminder: No Evening Class Due to Friday Night Throw Down

Essentials:
A.
13 min EMOM
Barbell Hang Power Clean x 3 reps
Barbell Hang Squat Clean x 3 reps
Barbell Shoulder to Overhead x 3 reps

B.
3 Sets
Front Squat x 6-8 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.
3 Sets Each for time:
Ring Pulls x 10 reps
Kettlebell swing x 15 reps
Dumbbell Step Back Lunges x 20 reps total
Rest 3min

Fitness
A.
8 min
Build Up to a Hang Clean @85%
-Then-
EMOM 5min
Perform 1 Clean @ 100% of the above part

B.
3 Sets
Front Squat x 6-8 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.
3 Sets Each for time:
Chest to Bar x 10 reps
Kettlebell swing x 15 reps 55/35
Dumbbell Step Back Lunges x 20 reps total 55/45
Rest 3min

Performance:
A.
8min
Build to Clean from blocks Just above knee @85%(+10lbs)
-Then-
EMOM 5min
Perform 1 Clean @ 80%(+10lbs)

B.
3 Sets
Front Squat x 6-8 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.
4 Sets
Dumbbell Step Back Lunges x 10 reps total 85/70
Kettlebell swing x 15 reps 79/55
Chest to Bar x 20 reps
Rest 3min
+
Competitor Session 2:
A.
10min EMOM
ODD Stone to Shoulder x 3 reps
EVEN Parallette L-Sit Toe Raises x 6 reps