“..The best time to plant a tree was 20 years ago. The second best time is now.” –Chinese Proverb


All levels class

Skill

Heaving Snatch Balance

3X3

Strength

Press

4X5 @ 75-85% 1RM

-THEN-

10x Wallballs

8x Pull Ups

90 sec work/ 90 sec rest

6 rounds for total rounds


Kids@Core

Front Squat

5X4 @ 32X2

Tempo

Row 500 meters

20x Push Ups

3 rounds NFT

-rest as needed


Master’s Class

Skill

Ring holds/ Ring Dips

Strength

Weighted walking Lunges w/ Barbell in front rack

4 sets of 6 Lunges

Conditioning

30x Double Unders

10x GHD Back Extensions

6 rounds for time