Back Squat: 5@75%, 3@85%, 1@95 WOD 5 x 3 minute rounds of 1 round of DT Finish 3 minute block with easy bike or row DT=12 deadlifts + 9 hang power cleans + 6 push jerks Comp: 155/105 Fitness 135/95 Lifestyle 95/65

WOD 4 rounds 10 Turkish situps (right) 5 front squats (65%) 1000m row 10 Turkish situps (left) 5 back squats (65%) Use 65% of front squat max for all the squats, Comp, fitness 53/35 Lifestyle 35/26

Due to inclement weather, the gym will open at 8am! Be safe! 15 Minute Clean EMOM Waves: 7:00 EMOM – Hang Clean (Build to Heavy) 1:00 Rest/Strip Weight to 50-60% 7:00 EMOM – Hang Power Clean (Build to Heavy WOD 10 min AMRAP 50’...

Front Squat: 3@70%, 3@80%, 3@90 WOD EMOM 15 Min 1: thrusters 95/65 Min 2: toes to bar Min 3: double unders Min 4: kb swings 53/35 Min 5: box jump overs 24/20 Lifestyle: 75/55 thruster, knee raise, singles, step ups

*the box will be open in the morning, however we will have open gym for the AM classes. “Work it Wednesday” 20 minutes Even: max 10m shuttle runs Odd: max cal row

15 Minute Snatch EMOM Waves: 7:00 EMOM – Full Snatch (Build to Heavy) 1:00 Rest/Strip Weight to 50-60% 7:00 EMOM – Power Snatch (Build to Heavy) WOD 3 rounds 21/17 cal bike or row 15 hang power snatch 115/75 9 strict weighted pull-ups...