We're having a discussion on goal setting at 7:30, stick around after class. Fitness: "Traffic Jam" A: in a 5:00 window 600m Run in time remaining AMRAP 12 Hang Power Snatch 65/45 12 Burpees - 5:00 Rest - B: in a 5:00 window 400m Run in time remaining AMRAP 9 Hang Power Snatch 75/55 9 Burpees - 5:00 Rest - C: in a 5:00 window 200m Run 6 Hang Power Snatch 95/65 6 Burpees Performance: "Traffic Jam" A: In a 5:00 window 600m Run time remaining AMRAP 12 Hang Power Snatch 95/6

Fitness/Performance/Competition Primer: 3 Sets 8 Suitcase Deadlifts (each side) 8 Double KB Front Rack Step ups (4/side) 1) Back Squat Waves, on the 3:00 6-4-2-6-4-2-6-4-2 71/76/81/76/81/86/81/86/91% 2) Body Armor A: Alternating EMOM x 10:00 7 Push Press 7 Deadlifts *start at 60% and climb B: 3 Giant Sets 100' Overhead KB Carry 10 Inverted Barbell Rows 50 Band Pull Aparts 2:00 Rest

Open Gym 10-12 3 Rounds 18/15 Calorie Bike 18/15 Calorie Row 100' Walking Lunges 2:00 Rest

Class 8:00, 9:15 & 10:30 "Century Club" Teams of 3 100 Calorie Row 100 Box Jump Overs 24/20 100 Power Snatches 95/65 100 Thrusters 95/65 100 Chest to Bar Pull ups 100 Thrusters 95/65 100 Power Snatch 95/65 100 Box Jump Overs 24/20 100 Calorie Row choose a light weight, one you could cycle 20+reps with when fresh. pull-ups, jumping pull-ups or ring rows all great options

Fitness/Performance "Surfer on Acid" 3 Rounds 400m Run (500m Row) 21 Burpees Competition: Primer 3 Sets :15 sec Front Squat Hold 50' 1-arm Farmers Carry (each) 1) Strict Press, 4x6 (build slightly from last week) 2) OTM x 9, 1 Tempo Front Squat (3/3/3) (60/60/60/64/64/64/68/68/68% of 1RM FS) rest 2:00, 2x10 Back Squats (use final FS weight) 3) "Surfer on Acid" 3 Rounds 400m Run 21 Burpees

Fitness: Rack City" 10 Power Cleans 105/75 50 Air Squats 10 Front Squats 105/75 50 Air Squats 10 Push Jerks 105/75 50 Air Squats 10 Clusters 105/75 *choose a weight you could preform 10reps jerks/clusters with when fresh, Performance: "Rack City" 10 Power Cleans 155/105 50 Air Squats 10 Front Squats 155/105 50 Air Squats 10 Push Jerks 155/105 50 Air Squats 10 Clusters 155/105 Competition: Recovery Day: Lats - Foam Roll, 2:00/side Traps - Lacrosse Ball, 1:00/side Pec - Lacr

Fitness: "Full Circle" 1500m Row 200 Single Unders 50 Med Ball Squat Jumps 200 Single Unders 1500m Row Performance: "Full Circle" 1500m Row 100 Double Unders 50 Med Ball Squat Jumps 100 Double Unders 1500m Row Competition: 1) "Full Circle" 1500m Row 100 Double Unders 30/21 Calorie Assault Bike 100 Double Unders 1500m Row 2) Body Armor: 21-18-15-12-9 weighted sit-ups *after each set :15sec L-sit hold

Fitness 1) Power Snatch, build to a Heavy Single 2) "Ring of Fire" Ascending Ladder for 9:00 1 Pull-up, 1 Power Snatch 75/55 2 Pull-ups, 2 Power Snatch 75/55 3 Pull-ups, 3 Power Snatch 75/55 ...continue to add (1) to each movement per round Performance 1) Power Snatch, build to a Heavy Single 2) "Ring of Fire" Ascending Ladder for 9:00 1 Chest to Bar Pull-up, 1 Power Snatch 115/80 2 Chest to Bar Pull-ups, 2 Power Snatch 115/80 3 Chest to Bar Pull-ups, 3 Power Snatch 115/80

Fitness/Performance/Competition Primer: 3 Sets 8 Suitcase Deadlift (each side) 8 Double KB Front Rack Box Step ups (4/side) 1) Back Squat Waves, On the 3:00 6-4-2-6-4-2-6-4-2 69/74/79/74/79/84/79/84/89 2) Body Armor A: 3 Sets 10 Deadlifts 15 Dips 20 Weighted Situps B: Max DB Bench Press 200m Farmers Carry

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