Strength Build of 5 sets x 3 reps
Clean & Split Jerk Complex
Then Partner Intervals:
8 Rounds of 20 seconds work/20 seconds rest:
-Hang Power Clean
**Score = Total Hang Power Cleans throughout all 8 round**
 

Saturday’s are always fun.  Bring in a new friend and let them try what you experience Monday through Friday and have a great weekend everyone!

Start with a 800 meter Run
3 Rounds of:
-100 meter Sprint
-2 Rope Climbs (3:1 up/downs)
-3 Wall Walks
Then,

400 meter Run

Then,
3 Rounds of:
-75 Double Unders
-25 meter Walking Lunges
-50 meter Sprint

Escalated Density Training (E.D.T.)
16 Rounds/every 15 seconds complete:
2 Handstand Push-ups
3 Hang Power Cleans (115/95 lbs)
4 Pull-Ups
5 Kettle Bell Goblet Squats (53/35 lbs)

6 rounds for time of:

6 Ring Dips
9 Dead Lifts (275/185 lbs)
12 Box Jumps (30/24 inches)
24 Double Unders
200 meter Run

21 Kettle Bell Snatch (44/26 lbs) (total)
21 Overhead Plate Lunges (45/25 lbs)
400 meter Run
15 Kettle Bell Swings (44/26 lbs)
15 Overhead Plate Lunges (45/25 lbs)
400 meter Run
9 Kettle Bell Snatch (44/26 lbs) (total)
9 Overhead Plate Lunges (45/25 lbs)

3 Muscle Ups (3:1 Chest to Bar Pull-ups)
50 Air Squats
3 Muscle Ups
40 Hand Release Push-ups
3 Muscle Ups
30 Over AbMat Burpees
3 Muscle Ups
20 Toes to Bar
3 Muscle Ups
10 Over the Box Jump (24/18 inches)

It’s Saturday and that means another great week of exercise has passed.  But you still have today to bring a friend in to experience what you do on a daily basis.  Have a great weekend!  We love you guys!

8 Minutes As Many Rounds As Possible
-5 Snatch Grip Deadlift (115/75 lbs)
-5 Hang Power Snatch
-5 Overhead Squats

2 minute rest, then…

8 Minute Ladder:
-Wall Ball Shots (20/16 lbs)
-Kettle Bell Swing (53/35 lbs)

-200 meter Run
-15 Rollouts
-15 Mountain Climbers (R/L = 1)
-200 meter Run
-15 Hollow Rocks
-15 Box Jump Rebounds (24/18 inches)