A.
Clean & Jerk – work to a heavy single for the day – 20 minutes
B.
Grace
30 clean & jerks 135/95
for time

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Andy

20 KBS (moderate)
20 Box jump
20 Ab-mat sit-up
*4 down and back runs after each round (8 lengths)
AMRAP 20 minutes

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Mike B.

Open Gym – Yoga

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Coach Lolly

A.
Front Squat 3-3-3-3-3
B.
21 double-unders
15 hand release push-ups
9 squat clean thrusters 95/65
AMRAP 10 minutes

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Cora

A.
Snatch – continue to maximum
* Power’s don’t live here. 
B.
5 Rounds for Time
10 Toes to bar
10 Power Snatch 75/55
10 Wall Ball 30/20

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Father and son

A.
2 minute air bike for as many calories as possible
* No guts no glory
B.
5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow Ab-Mat sit-ups
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Eric, Joseph, Amy and Tuck

A.
2 Cleans + 2 Jerks – 20 minutes
* Not 2 C&J, but 2 Cleans and then 2 Jerks
* No Power Clean Zone 
* Time to get mean, put on your kill face. 
B.
20 minutes of handstand practice

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Community

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I don’t recognize anyone, hair did, not sweating, what’s going on here?

A.
500m Row Time Trial 
* Strap in, turn up the music
B.
3 rounds for time of:
15 inverted burpees (supine to handstand)
1,000-m row
15 burpees over a hurdle
* Sub 850m ski, 1.5m bike, or 800m run

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Pep Talk

–

Small group training, it’s what we do. We cover and drill the fundamentals together.  You receive feedback individually on how you can move better or more efficiently.  Sometimes there’s a pep talk.  Come and get some.

A.
8 DB deadlifts – moderate
12 dips – ring, bar or bench
3 rounds, no time
B.
21-15-9 reps for time of:
Dumbbell clean and jerks
strict pull-ups
GHD sit-ups
Men: 35-lb. DBs
Women: 25-lb. DBs
* Ab-mat sit up sub for GHD
* If weighted keep on chest, don’t kip the sit up
–

Hieu

Open Gym / Yoga

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