HOLIDAY SCHEDULE: 9AM ONLY
CLOSED TUESDAY 1/1/19 HAPPY NEW YEAR

Monday

A.
“Bear Complex”

Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

B1.

DB Floor Press 30X1 3x6-8 reps

B2.

Supine Bar or Ring Row 2111 3x6-8 reps (Most difficult variation possible)

C.

5 Sets

:30 Ring Body Saw

10 Push Up @ 2111

30 Double Unders (Unbroken)

D. Teams of 3:

AMRAP 9

30 Double Unders

9 Snatch 75/55#

Alpha
Front Rack Box Step Up 5x5 (Increase load 5# from last session; 5# not 5#/side)

Tuesday // Closed for New Year

Run 800m , Rest 1:1
Run 400m, Rest 1:1
Run 200m, Rest 1:1
Run 400m, Rest 1:1
Run 800m

Compare to 12.25.18