Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists

Warm-up
5 minutes for quality:
- 10 Burpees
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Press

Strength
Power Snatch:
- Every 1:30 x 7 sets
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 85%
- 1x1 @ 87%
- 1x3 @ 70%

Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 20 Russian Kettlebell Swings (55/35)
- 15 Burpees
- 200m Run

Focus Movement = Russian Kettlebell Swing

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Lunges
- 10 Sots Press
- 0:20 Hanging L-Sit Hold

Strength
Power Snatch:
- Every 2:00 x 6 sets:
- 1x3 @ 65%
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x1 @ 82%
- 1x1 @ 90%

Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 15 Chest to Bar Pull-ups
- 400m Run

Focus Movement = Chest to Bar Pull-up

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Dumbbell Front Raises
- 10 Step-ups
- 0:45 Plank

Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x3 @ 70%
- 2x2 @ 75%
- 2x1 @ 80%

Conditioning
3 Rounds for time:
- 10 Burpees
- 20 Wall Balls
- 100m Farmers Carry
- 500m/400m Row

Focus Movement = Wall Balls

Conditioning
14 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Ring Rows
- 20 Air Squats
- 200m Run
2:00 Rest
14 minute AMRAP:
- 10 Power Cleans (135/95)
- 15 Hand Release Push-ups
- 20 Walking Lunges
- 250m Row

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Push-ups
- 20 Clam Crunches
- 0:30 Hanging Knee Tuck Hold

Strength
Power Snatch + Hang Power Snatch:
- Every 1:30 x 6 sets
- 2x(2+1) @ 70%
- 2x(1+1) @ 72%
- 2x(1+1) @ 75%

Conditioning
16 minute AMRAP:
- 10 Front Squats (95/65)
- 10 Push Presses (95/65)
- 20 Hollow Rocks
- 40 Double Unders
- 500m/400m Row

Focus Movement = Double Unders

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 5 Cossack Squats (each side)
- 15 Toes Elevated Romanian Deadlifts
- 0:30 Hanging Knee Tuck Hold

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 1x5 @ 80%
- 1x5 @ 85%

Conditioning
16 minute AMRAP:
- 20 Wall Balls
- 15 Power Snatches (75/50)
- 200m Run
- 250m/200m Row

Focus Movement = Power Snatch

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 PVC Overhead Squats
- 10 Banded Face Pulls
- 15 Candlestick Toe Touches

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 72%
- 2x2 @ 78%
- 2x1 @ 84%

Conditioning
15 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 10 Calorie Row
- 100m Run

Focus Movement = “Cindy”

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Sots Presses
- 20 Banded Face Pulls
- 0:30 Hollow Hold

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 60%
- 2x2 @ 65%
- 2x2 @ 70%

Conditioning
4 Rounds for time:
- 2 Rope Climbs
- 20 Wall Balls
- 20 Abmat Sit-ups
- 200m run

Focus Movement = Rope Climb

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 100m Run
- 20 Lunges
- 15 Band Pull Aparts
- 0:30 Flutter Kicks

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x4 @ 75%
- 3x4 @ 80%

Conditioning
16 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Burpees over Bar
- 20 Walking Lunges
- 250m/200m Row

Focus Movement = Power Snatch

Wednesday 22nd - 6am & 12pm Classes Only!

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Cossack Squats
- 15 Dumbbell Rear Delt Flys
- 0:20 Side Plank (each side)

Strength
Power Snatch:
- Every 1:30 x 7 sets
- 4x3 @ 73%
- 1x1 @ 78%
- 2x1 @ 85%

Conditioning
4 Rounds for time:
- 10 Push Presses (115/80)
- 10 Pull-ups
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 100m Farmers Carry (55/35)

Focus Movement = Medicine Ball Cleans

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Pallof Presses (each side)
- 8 Single Arm Hang Clean & Jerk
- 0:30 Hollow Hold

Strength
Power Snatch:
- Every 2:00 x 5 sets
- 1x4 @ 60%
- 1x4 @ 65%
- 1x4 @ 70%
- 2x4 @ 75%

Conditioning
4 Rounds for time:
- 250m Row
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Shoulders to Overhead (155/105)

Focus Movement = "DT"

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 20 Heel Overs

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x5 @ 76%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 5 Power Snatches (95/65)
- 5 Overhead Squats (95/65)
- 200m Run
- 10 Chest to Bar Pull-ups
- 20 Sit-ups

Focus Movement = Power Snatch

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 5 Single Arm Dumbbell Clean & Jerks (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Banded Pallof Presses (each side)

Strength
Front Squat:
- Every 2:00 x 6 sets
- 4x5 @ 76%
- 2x3 @ 85%

Conditioning
3 Rounds for time:
- 3 Rounds of "Cindy"
- 6 Power Snatches (95/65)
- 6 Bar Facing Burpees
1 Round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Focus Movement = “Cindy”

Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Push-ups
- 20 Lunges
- 0:20 Hanging L-Sit

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x5 @ 56%
- 2x4 @ 63%
- 2x3 @ 71%

Conditioning
15 minute AMRAP:
- 15 Thrusters (95/65)
- 15 Ring Rows
- 100m Farmers Carry (55/35)
- 400m Run

Focus Movement = Thrusters

Mobility
- 1:30 Hip Release (each side)
- 1:00 Brettzel (each side)
- 0:30 Runner’s Stretch (each side) x3
- 0:30 Down Dog Sequence x3

Warm-up
5 minutes for quality:
- 100m Run
- 15 Dumbbell Rear Delt Flys
- 10 Cossack Squats (each side)
- 10 Seated Single Arm Dumbbell Presses (each side)

Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 72%
- 3x3 @ 81%

Conditioning
15 minute AMRAP:
- Power Snatches (75/50) (10, 12, 14, etc...)
- Bar Facing Burpees (10, 12, 14, etc...)
- 100m Farmers Carry (55/35)
Add 2 reps to the Power Snatches and Burpees each round, starting at 10. Famers Carry stays the same.

Focus Movement = Power Snatch

Mobility
- 1:30 Hip Release (each side)
- 1:00 Brettzel (each side)
- 0:30 Runner’s Stretch (each side) x3
- 0:30 Down Dog Sequence x3

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Lunges
- 0:30 Hanging Knee Tuck Hold
- 10 Single Arm Dumbbell Upright Rows (each side)

Strength
Front Squat:
- 10:00 to complete 2x2 @ 90%

Conditioning
15 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Bar Facing Burpees
- 20 Calorie Row

Focus Movement = Power Snatches

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 50 Single Unders
- 10 Glute Bridges
- 20 V-ups

Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%

Conditioning
15 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Burpees over Bar
- 200m Run

Focus Movement = Power Snatches

Warm-up
5 minutes for quality:
- 100m Run
- 20 Banded Face Pulls
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Candlestick Toe Touches

Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x4 @ 71%
- 3x4 @ 76%

Conditioning
4 Rounds for time:
- 6 Power Snatches @ 67%
- 15 Bar Facing Burpees
- 100 Double Unders

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 10 Single Leg Dumbbell Romanian Deadlifts (each side)
- 16 Star Fish Crunches

Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%

Conditioning
4 Rounds for time:
- 400m Run
- 12 Power Snatches (95/65)
- 3 Rope Climbs

Strength
Front Squat:
- Every 2:00 x 4 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%

Conditioning
3 Rounds for time:
- 10 Pull-ups
- 10 Burpees
- 20 Step-ups
- 20 Power Snatches (75/55)