9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds For Max Reps, 1 Minute Each Station: Sumo Deadlift High Pull (95/65) Cal Row Jumping Split Lunge, Alternating Rest 1 Minute between sets. 10am Member’s Only Class 1. Snatch 5×2 80% 2. 21-15-9 For Time: Cal Row Power Snatch (115/75)
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1. Clean & Jerk 5×2+1 80% 2. Barbell Conditioning. For Time: Hang Power Clean 4×6 Unbroken (205/145) 3. Tempo Ring Dip 5×5-10 @21×2, rest 3:00 between sets.
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1. 20 Minute AMRAP: 10 C2B Pull Ups 20 Alternating Pistols 10 Box Jumps (36/30″) 2. Seated Single Leg Pike Ups, Alternating 3x(10-15/side)x2, rest as needed between sets.
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1. Overhead Squat 5×3 (3s pause in bottom of OHS) 2. EMOM x 14 Minutes: E: Row 16/14 Cals O: 6 Deficit Kipping HSPU* *Pick your deficit.
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