Friday 10-13

1. Power Snatch+Snatch 3×2+2 @ 75-85%, rest 2-3 minutes between sets. 2. Snatch Lift Off 3×3 @ 90-100%, rest 2-3 minutes between sets. Use straps if needed. 3. Back Squat 3×3 @ 20X0, BUILD, rest 3-4 minutes between heavy sets. **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice.…

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Thursday 10-12

1. Performance: Tempo Ring Dip 3×8-10 @ 31X3, rest 2-3 minutes between sets. OR Fitness: Tempo Strict Ring Dip 3×6-8 @ 31X3, rest 2-3 minutes between sets. 2. For Time: 35 Cal Row 35 Knees-to-Elbows 50′ Handstand Walk 35 Knees-to-Elbows 35 Cal Row **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic…

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Wednesday 10-11

1. Skill: Movement Prep 2. 10 Minute AMRAP: 3 Burpee Box Jump Overs (24/20″) 3 Deadlifts (225/155) 6 Burpee Box Jump Overs 6 Deadlifts 9 Burpee Box Jump Overs… **SAVE THE DATES** -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Sign up in the lobby! -Saturday, October 28th @ 10am: Team…

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Tuesday 10-10

1. Performance: 3 Sets For Quality: 3 Tap Swings 5 Muscle Ups 7 Toes-to-Rings Rest as needed between sets. OR Fitness: 3 Sets For Quality: 3 Tap Swings 3 Muscle Ups 5 Toes-to-Rings Rest as needed between sets. 2. For Time: 15-12-9 Bar Muscle Ups 75 Double Under’s Between Sets. **SAVE THE DATES** -Saturday, October…

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