Friday, 9.7.2018 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

September is Bring a Friend Month, all current members who invite a friend to one of our regular classes will be entered to win a free pair of Nike Metcons at the end of the month!!

WARM UP
400m Run
Barbell Warm Up

MOBILITY
Overhead
Hips
Ankles

STRENGTH:
20 minutes to work to heavy
Clean & Jerk

CONDITIONING:
1×3 min, 1×4 min, 1×5 min AMRAP, with 1 min rest between
10 DB Snatches 50/35#
15 Burpee Box Jump Overs
20 DB Snatches 50/35#
15 Burpee Box Jump Overs
30 DB Snatches 50/35#
15 Burpee Box Jump Overs…
*Start over with each new AMRAP

ACCESSORY
3×5 Ring Dips – Full ROM
* Can practice kipping or weighted if possible