3 Position Squat Snatch

5 Sets:
1 High Hang Squat Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

*Build throughout to a medium/heavy weight

EMOM City!

20 Minute EMOM Rotating Through:
15 Toes-to-Bar
20/14 Push-ups
18/13 Calorie Row
15 Hang Power cleans (75/55) Rx+ (95/65)
*Rest remainder of each minute. If unable to complete work, cut back reps or scale movement.
*Score is total reps – (340/285) possible

At-Home EMOM

20 Minutes, Every Minute on the Minute Rotating Through:
15 V-ups
20/14 Push-ups
40 Jumping Jacks
15 Kettlebell Swings
*Only 1 movement each minute, then rest remainder of each minute
*Score is total reps – 450/420 possible

A Long Wednesday

3 Rounds, 6 Minute AMRAP of:
15 Box Jumps (24/20)
10 Burpees
10 Front Rack Lunges (75/55)

Rx+ (95/65)

*Rest 90 Seconds Between Rounds

Grinding on Friday

8 Rounds With 3 Minutes on the Clock
3 Power Snatches
10 Weighted Box Step-ups (50/35)
15 V-Ups

*Add power snatch weight to notes
*Score is total reps – 184 possible

Running, Then What?!

For Time:
1 Mile Run Buy-in

Then Break Up How You’d Like:
150 Push-ups
150 Sit-ups
75 Box Jumps

Early Arrival Reminder

Please arrive to class 10-15 minutes before class start time to warm up out back.
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