Workout of the Day

STRENGTH Hi Hang Squat Snatch 5x5 *if Grip Is Issue Use Straps *these Should Be Chest Behind Bar No Hinging *after 5th Set 2x5 Ohs @31x1" METCON Amrap 10 2,4,6,8,....etc Ladder Style kb Snatch (70/53) t2b

STRENGTH In 10 Min build To A Heavy 2rm Squat Clean after Each Set 3 Seated High Box Jumps METCON 10 Muscleups 20 Squat Cleans (95/65) 30 Cal Row 40 Stoh 30 Cal Row 20 Squat Cleans 10 Mu

STRENGTH A1. Seated Hammer Curls X 12 a2. Dbl Db Skull Crushers X 15-20 a3. L-sit X Me a4. Powell Raise X 12/arm x 4 Sets" METCON 800-600-400-200m Run 10-20-30-40 - Cal Ab + 75 Doubles After Each

STRENGTH 10-1 strict Chinup +3 Wall Walks After Each Rd METCON Amrap 10 2 Dl (95/65) 2 Hang Power Snatch 2 Ohs 4,4,4,6,6,6,8,8,8

STRENGTH Front Squat X 7 x 3 Sets @4441 *after Each Set immediately Into 10 Jumping Air Squats METCON 21-15-9-6-3 t2b dbl Kb Fr Walk Steps (50/35)

E:90 X 8 Sets build To A Max power Clean at The 15 Min Mark 500m Row Time Trial rest Atleast 10 Min Before Extra Metcon METCON Amrap 3 max Bbjo rest 1 Min amrap 2 max Burpees Pullups rest 1 Min amrap 1 max Burpees

Join us for another fun Saturday workout 830-930am open gym 10am WOD