nothing if not cliche
WATER BREAK
Part #1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over The Bar 27/21Calorie Row Rest 4:00 Part #2 AMRAP 4:00 21 Hang Power Cleans (115/85) 21 Lateral Burpees Over The Bar 21/15 Calorie Row Rest 4:00 Part #3 AMRAP 4:00 15 Hang Power Cleans (135/95) 15 Lateral Burpees Over The Bar 15/12 Calorie Row
STRENGTH
Power Cleans
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up