Deadlift 1-1-1-1-1-1-1 Find a new 1RM.

“The Smackdown” AMRAP 20 100 Air Squats 80 Push Ups 60 Toes To Bar 40 Power Cleans (135/95#) 20 Bar Muscle Ups

Hang Power Snatch 2-2-2-2-2-2 @50% of 1RM Snatch/ Every 60s Light load. Perfect reps. ___ Assault Bike Intervals Bike 90, 60 and 30s all out. Rest as needed between each. Total accumulated cals is your… Thursday 3-29-18

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

“Dyn-o-mite” For Time 21-15-9 Pull Ups Box Jumps (30/24″) Rest 5 min 15-9-3 Handstand Push Ups (sub HR Push Ups) Russian KBS (70/53#)

Back Squat 3-3-3-3-3 Find a new 3RM today.