A. TNG power clean - 3 reps EMOM 7 @ 60-70%
+
12 min AMRAP
3 Deadlifts
3 Cal row
6 Deadlifts
6 Cal row
9 Deadlifts
9 Cal row
12/12, 15/15, 18/18, etc…add 3 reps each round
Rx - 185/135#
MRx - 135/95#
Teens - 95/65#
Sport -
A. Sandbag bear hug carry - 100ft x4
B. Belly facing wall hand stand push up - 3-5x3
C1. Snatch balance - 4x3
C2. Snatch pull - 4x4
C3. Hollow Y pull downs - 10x3
FIT CLASS
Part A
KB OH glute bridge ups - 5/side x3
KB goblet hold curtsy squat - 5/side x3
KB cossack squats - 10/alt x3
Part B
DB side crunch - 12/side x3
Banded cable crunch - 12x3
Alternating single leg V-ups - 12x3
Workout
Tabata - :20 sec work/:10 sec rest x8 sets
Ring Rows
Air Squats
Plank
DB press