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WARM-UP: 3 x 10 Jumping Squats 10 PVC Pass Throughs 10 Scorpions -then- Barbell and Footwork Practice w/ Handsome Coach Jamie LIFT: Snatch Balance Double

COMMUNITY @ 8AM and 9AM IN PAIRS: AMRAP 20 of: 10/8 Calorie Row 10 Thrusters @ 75/55 10 KB Swings @ 53/35 *Athletes will alternate

SKILL: Rope Climbs CONDITIONING: For time: 1.5 Mile Run 10 Rope Climbs 50 Burpees *25 Minute Cap    

SKILL: Handstands CONDITIONING: AMRAP 10 of: 20 Double Unders 1-2-3-…. Wall Walks ACCESSORY PUMP: 3 x Seated Strict Press Burnout Complex Rest 1:00 between sets

STRENGTH: 10:00 to Build to Heavy Single Front Squat CONDITIONING: Every 4 Minutes x 5 rounds: 16 T2B 12/8 Calorie Echo Bike 8 Front Squat

STRENGTH: EMOM 10 of: Min 1-5: 4 Deadlifts Min 6-10: 3 Deadlifts *If you know your max, the sets of 4 should be around 65-70%,

STRENGTH: Snatch + OHS Build to Heavy 1+1 CONDITIONING: “Nancy” 5 rounds of: 400m Run 15 OHS @ 95/65 *20 Minute Cap  

WARM-UP: 3 x 10 Cossack Squats 10 2-position squats 10 Scorpions 5 High Jumps to Target BB WARM-UP: 3 x 3 Hang Muscle Clean 3