8:30 am CLASS
SCROOGE - Partner workout
15-12-9
Snatches 65/45
Pull-ups
12-9-6
Clean and jerks 135/95
Ring Dips
3 rounds
50/35 cal row
20 back squats 135/95
3 rounds
30 Wallballs 20/14
30 push-ups
30 AbMAt Sit-Ups
6:30 am COMP CLASS
SCROOGE - Partner workout
21-15-9
Snatches 95/65
Chest-to-Bar Pull-ups
12-9-6
Clean and jerks 135/95
Bar Muscle-Ups
3 rounds
80/60 cal row
30 back squats 135/95
3 rounds
50 Wallballs 20/14
50 push-ups
50 GHD
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3