MONDAY

Please get to class on time to start the warm up 5 minutes into the start of class. The warm up will be done together so please respect the coach running the class and those in the class who are on time. Have your gear on and ready to go. Thank you!

A STRENGTH:

Overhead squat

3/3/3/3/3

B MOBILITY (on the whiteboard)

C METCON

“Denim”

amrap 15 min

60 du’s

30/21 cal row

15 ohs 115#/80#

*** LEVEL 1’S will be scaled accordingly.

2018 OPEN ATHLETES

1. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups 
35% of Max Unbroken Muscle-ups 
45% of Max Unbroken Muscle-ups 
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Overhead Squat
5×3

3. Snatch
7 Sets (Building to a Heavy):
Power Snatch + 
Low Hang Squat Snatch + 
Overhead Squat

then

Heavy Single Snatch
3×1 (Between 85-92%)

4. Conditioning
AMRAP 15:
60 Double Unders 
30/21 Calorie Row
15 Overhead Squats (115/80)