Front Squats
4-3-3-2

"Loco"
AMRAP 8
20 Pistols
2 Legless Rope Climbs

"Roots"
AMRAP 15:
300 Meter Run
12 Jerks (155/105)

Power Cleans
3x3, ascending

"2017 Regional Event 6"
30/20 Calorie Bike
20 Burpee Box Jumps (30/24)
10 Dumbbell Cleans (45/35)

"Off The Clock"
3 Rounds of AMRAP 1:
Dumbbell Push Press (45/35)
Kettlebell Lunge (53/35)
Sit Up
Bike
Double Unders

TWO CLASSES TODAY: 7a and 9a
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Enjoy your weekend!
Monday: 7a and 9a classes ONLY
Movement Challenge: 1 hour hike/walk/bike/run/swim/row (no intensity)

Today: Normal Class Schedule 7a, 8a and 9a
Tomorrow: Closed

Big Clean Complex
6 Rounds (not for time):
High Hang Clean, Hang Clean, Clean, Push Press
High Hang Clean, Hang Clean, Clean, Push Jerk
High Hang Clean, Hang Clean, Clean, Split Jerk
*Must increase weight each round