Friday & Saturday
9AM & 10AM Classes


In teams of 2:
150 Hang Power Cleans for Time (135/95)

-Resting partner holds plank
-The goal is to switch as few times as possible. 1st break both athletes complete 5 air squats, 2nd break both athletes complete 10 air squats, and each break increases by 5 reps.
-weight should be scaled with a goal of 20 reps on the 1st set.


6 sets:
6 seated DB press at 85% of 3RM from two weeks ago
*hold the last rep OH for 8 sec. at the end of each set
8 deep ring rows – don’t let shoulders internally rotate

6 sets
8 rope/towel pullups
2 wall walks

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