Strength
Snatch
6 sets of 2- Work up to the first set. A lot of warm up please

Wod
21-15-9
Full Snatch 95/65
dips
** 3/2 rope climbs after each round

Time to work on skill for the open, it’s a month away!!!!!!!!!!

Strength
Bench Press
5 sets of 7, heavier than your 10s last week

WOD
5 rounds for time
10 hspu (sub push ups)
10 Chest to Bar Pull Ups (sub ring rows or regular pull ups)
40 doubles (60 singles)

Dont forget about our personal training options. If you are feeling like you need extra time, one on one with a coach to work on skills/progressions/weighlifting than this is perfect for you.

Click here  for details

Strength
Back Squat
5 sets of 7, Heavier than your sets of 10 last week.

Wod 21-15-9-15-21
Wall Balls
Cals on rower or bike.

Don’t forget about our personal training packages. $150 for (five) thirty minute sessions with your favorite coach. On on one coaching to work on skills and progressions.

Click here for details

got a case of the Mondays….

Strength: 6 sets of 2 clean and jerk. You need to warm up with an empty bar, then slowly build to your first set of 2. Not touch and go… Do 1 rep then reset and do the next.

Wod:

15 minute amrap.

5 clean and jerk

10 toes to bar

Run 200

8am- endurance-its all 400’s

9am open gym, no mobility tomorrow

10 am boot camp