MONDAY MAY 29th- Memorial Day Schedule- 7:00, 8:15 & 9:30am classes!

GRIZZLY– With a friend
70/90 cal Assault
*Partner Holds Handstand or plank hold
-into-
50 Power Snatch 95/135 M75/105 (split as needed)
-into-
1000m Run
*Partner Front Holds Front Rack Hold
105/155 M80/115

KODIAK– With a friend
50/70 cal Assault
*Partner Holds Handstand or plank hold
-into-
50 Power Snatch 75/105 M65/95(split as needed)
-into-
1000m Run
*Partner Front Holds Front Rack Hold
95/135 M75/105

POLAR– With a friend
50/60 cal Assault
(Partner Holds Dumbbells Farmer Carry Style)
-into-
50 Power Snatches (light) (split as needed)
-into-
800/1000M Row
(Partner Front Holds Barbell Front Rack Hold (light)

ACCESSORY– Option 1 or 2

Option 1: Gymnastics Skill Work Rope Climbs: Week 4 Day 2
10-minute EMOM (athletes can start on either skill; alternate between both for 5 rounds)
Minute 1:
Advanced: 3 Rope Climbs
Intermediate 1-2 Rope Climbs
Beginner: 4-6 Rope Pull Ups
Minute 2: Accumulate 20-30 seconds of Active Dead Hang on Rig

Alternate Workout Option: 10 minute EMOM
Odd Minute: 10 Hanging Knee Raises
Even Minute: 7 Burpees

Option 2: 4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds