Wednesday December 26, 2018

* Classes are at 9 am and 11 am with Open gym from 10-11.

“The leverage is in being accountable of everything. The leverage is exposing your weaknesses

A. Every 90 Seconds x 5
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

B. Double Down
AMRAP 3
9 Lateral Burpees Over Bar
9 Power Cleans @ 115/80

Rest 3 Minutes

AMRAP 3
9 Lateral Burpees Over Bar
7 Hang Squat Cleans @ 135/95

Rest 3 Minutes

AMRAP 3
9 Lateral Burpees Over Bar
5 Squat Cleans @ 155/105

*Bonus:

A. For Time:
30%, 40%, 50 % of Unbroken Ring Muscle Ups
200 Double Unders
50%, 40% 30 % of Unbroken Ring Muscle Ups

B. 21-18-15-12-9
KB Swings @ 70/44
25′ HS Walk

C. Recovery Row
0-7 Minutes – Recovery light
7-14 Minutes – Moderate Pace
14-21 Minutes – Recovery light