Schedule changes this week- Thanksgiving 8:30am class, Friday Open gym from 9-12 3 Position Power Snatch- Build to a Heavy Complex ___________ AMRAP 3: 6/9 Calorie Assault Bike 12 Power Snatches 65/95 M-55/85 Rest 3 [...]

Schedule changes this week- Thanksgiving 8:30am class, Friday Open gym from 9-12   3 Rounds: 400 Meter Run 10 Power Cleans 105/155 M- 95/135 500/400 Meter Row 10 Push Jerks 105/155 M- 95/135

Schedule changes this week- Thanksgiving 8:30am class, Friday Open gym from 9-12 Back Squat 3 Sets of 5 __________ AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings 35/53

3 Rounds: 1 Minute Wallballs 14/20 1 Minute Single Arm Dumbbell Snatches 35/50 M25/40 1 Minute Box Jumps 20/24 1 Minute Single Arm Dumbbell Clean and Jerks 35/50 M25/40 1 Minute Calorie Row 1 Minute [...]

5 Rounds: 100 Meter Farmers Carry 35/53 30 AbMat Sit-ups 20  Keg Toss

Pausing OHS Build to a Heavy Single (3 Second Pause) ___________ AMRAP 16: 15 Overhead Squats 65/95 M-55/85 30 Double Unders 15 Deadlifts 65/95 M-55/85 30 Double Unders