3 sets:
8 waiters squat left side at 75% 10rm Front Rack Step Up
Rest 1 min
8 waiters squat right side at same weight
10 Groiners (slow mountain climbers)
5 Eccentric Ankle Dorsi Flexion

EMOM x 10:
1 Snatch Deadlift  + 1 Hover Snatch Pull + 1 Hover Snatch

AMRAP 9 Min: 3, 6, 9, etc…
Hang Power Snatch 95/65

Max triple broad jump in 5 attempts

10 x 200m, rest 60s between sets

Straight Leg Holds 2 sets of 10s per leg
Lemon Squeeze x 10
L-Hang x 10s
Goodmorning x 10
Samson stretch x 20s

3 x 8 one arm DB press at 100% the weak side 8-12RM, rest 1 min between arms

15 Min (including instruction) of QUALITY work on Strict Ring Muscle-Ups

Fran Deadlifts:  21-15-9
Deadlifts 225/155

3 sets of 20 band pull aparts and 10 db curls

Handstand practice

90s of work, followed by 90s of rest for 6 rounds:
Guys: 20 cal row or 15 cal bike followed by max push-ups in time remaining
Girls: 15 cal row or 12 cal bike followed by max push-ups in time remaining

10 min for quality:
Bent knee hollow hold x 5 deep slow breaths
Side Plank hold x 5 deep breaths per side
Superman x 5 deep breaths

Front Squat heavy 3 at 31×1 tempo in 15 minutes. Beat weight from two weeks ago.

AMRAP 18 Min:
10 Front Squats 115/75
Farmers carry x 50m 53/35 per arm

5rds of 45:15
Strict T2B
53/35 KB Swings (American)
DUs or attempts
Slam Ball 30/20

Push Jerk heavy 3 t-n-g in 15 min, beat last weight

15 DB Push Press 50/35 per arm
20 Box Jumps 24/20

2 x max DB Floor Press (first set over 20 reps)


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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