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Tuesday Oct 31

WE WILL BE HAVING 5:30 & 6:30PM CLASSES TONIGHT!!!

IF YOU DID NOT RECEIVE THE EMAIL YESTERDAY REGARDING THE  GYMS FUTURE CONTACT US SO WE CAN GET YOU A COPY!

Happy Halloween!!!

Warm Up-
 2 Rounds 20sec each
Clean Deadlift to power position
HH Power Clean
Power Jerk
-20sec Rest-
Snatch DL to power position
HH Power Snatch
Snatch Balance/OHS


Pick 1-

Strength (15 min)
Snatch Balance OR OHS depending on your level
3 min to warm up movement
Every 90sec x 8
2 Reps *Start at 50% of your 1RM Snatch & try to build every round*

Endurance (15min)
2 Rounds
90sec: Run 100m + Max rep Jumping Air Squats
90sec: Run 100m + Max rep Ring Rows
90sec: Run 100m + Max rep Jumping Lunges
90sec: Run 100m + Max rep Push Ups
90sec: Run 100m + Max rep V Ups

100m Run= 125m Row or 7/5cal Bike


WOD-
For Time (16 min cap)
15-12-9
Lateral bar Burpees
Power Snatch 95/65 (+115/85)

directly into...

30-24-18 Dubs/FR
15-12-9 Clean & Jerks 95/65 (+115/85)


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