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Wednesday 5/22

Memorial Day weekend Schedule No Noon Class Friday 5/24 (Regular afternoon classes still on) No Saturday Open Gym Saturday WOD & Sunday Open Gym Still on CLOSED Memorial Day (unless otherwise posted) Cleans On the Minute x 5: 2 Hang Squat Cleans @ 60% 2 Hang Squat Cleans @ 65% 2 Hang Squat Cleans @ 70% 1 Hang Squat Clean @ 75% 1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5: 1 Hang Squat Clean, building in load.


Conditioning "Dirt Nap" 3 Rounds: 15 Hang Squat Cleans (115/85) 15 Lateral Barbell Burpees




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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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