Friday 11.18.22

Class Times:
5:30am
11:30am
4:30 & 5:30pm

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds
:30 R-Arm Hang DB Snatch
:30 Lateral Hops Over DB
:30 L-Arm Hang DB Snatch
:30 DB Goblet Squats
– Rest as needed –

GET STRONG (Min 18-30)

Overhead Squat
In 12:00 Establish a Heavy Double

GET FIT (Min 37-57)

3x AMRAP 3 / 3:00 Rest
21 Overhead Squat 95/65
21 Pull Ups
Max Calorie Row in remaining time

COMPETITORS EXTRA

AMRAP 10
100m Run
1 Set of Dips
(Add a vest if you are confident in your Dips)

** ATHLETES NOTE:
If you’re going to break one of the movements, Pull Ups are the
easiest to stop and start again quickly. Once you pick up the OHS
bar try to complete the entire set.