“Flip Side” 10 Strict HSPU 10 Squat Cleans (135/95#) 20 HSPU 20 Power Cleans (135/95#) 30 Push Ups 30 Deadlifts (135/95#) _____ Box Brief There will not be yoga this Saturday at 8:30am.

Front Squat 3-3-3-3-3 ___ Weighted Pull Up 3-3-3-3-3

Weightlifting Wednesday  6-8am & 5-7pm Yoga 9:30am & 7:15pm Yoga on Wednesday is a $5 drop-in for everyone.  

“Lunch Money” For Time Run 200m 9 Strict Presses (95/65#) Run 400m 15 Push Presses (95/65#) Run 800m 21 Push Jerks (95/65#)

Snatch Complex 1 Power Snatch 1 Squat Snatch Complete 4-5 sets of the complex of Power Snatch and Squat Snatch. Build to a technically sound weight. _____ Squat Snatch Single Build to a heavy but… Monday 9-24-18

“Under Fire” 4 RFT Run 400m 40 Double Unders 9 Toes to Bar 6 C2B Pull Ups 3 Bar Muscle Ups