5/20/2019 - Member Appreciation Week!!

M-1: Barbell Thruster
2:00 Max Reps
Option A: 155#/105#
Option B: 115#/75#
Option C: 75#/55#
Notes Athletes should be able to perform a minimum of 16 reps in 2:00. Scale load accordingly.
M-2:
Single Arm Strict Press
4x10/side
Notes Athletes should build in sets of 10 to a challenging but technical weight, controlling the movement in both directions and pausing at both ends. Repeat for three more sets.
M-3:
9 Min AMRAP
A) 10 pull up
10 push up
10 butterfly sit-ups
10 squat
40 Double Under
B: jumping pull ups
15 double unders
C: ring rows
40 single unders