“Jackpot” Every 4 Minutes x4 200m Medball Run (20/14#) 21 Push Ups

Back Squat Find 15RM

“Bad Mama Jama” 5 Rounds For Max Reps 1:00 Calorie Row 1:00 Power Cleans (115/80) 1:00 Lateral Burpees over Bar 1:00 Rest

Barbell Technique 15 Minutes to Establish a 1RM Power Snatch _____ “Shoulders & Abs” 15-12-9 Power Snatch (@50% of today’s 1RM) Toes To Bar* *Scale to hanging knee raises if needed.

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Barbell Technique 15 Minutes to Establish a 1RM Hang Clean _____ “Freight Train” On the Minute x 5 (50% of today’s 1RM) Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks Minute 2…