“..Success depends upon previous preparation, and without such preparation there is sure to be failure.” -Confucius

All levels class

Snatch Drop



EMOTM 8 min

3x Cluster

(Squat Clean + Thruster)

Add weight every 2 rounds



10x Air Squats

1x Rope Climb

3 rounds NFT




Clean Progression


1 min max Burpees

-rest 1 min

1 min max Sit Ups

-rest 1 min

3 rounds for reps



Master’s Class

4×3 Press

:20 L-Sit


Five rounds for time of:

30 Single Unders

20 Walking lunges

10 Push ups