Squat Cleans

NEWS

Saturday

9:30am – Free Community Workout

Sunday

9:00am – ReFlex Yoga

10:00am – Skillz & Sprintz

Monday, May 30th

9:30am – Memorial Day Murph

Saturday, June 18th

Gymnastics & Tumbling Seminar

11:00am

Free to Members

Dynamic warm up

Group warm up

Strength
Squat Cleans
2-2-2-2-2

Amrap in 5 min
15 clean and jerks 115/75
7 burpees over barbell.

Rest

In 5 min.
Row 1 k
Burpees over rower for remainder of time.
Score burpees.

Mad mobi
Knee on the wall
Roll calf on bb
Hamstring up n over
Press ups.

They are always watching!

crop

Dynamic warm up

Group warm up

Skill
Muscle up transitions/muscle ups

Strength
Snatch pulls.
As slow as possible floor to knee then accelerate up the thigh and explode at the hip
3-3-3-3-3

Wod
5 rounds for time of
400 meter run
18 toe 2 bar

Mad mobi
calf stretch
lat band stretch
Frog legs
Press ups