“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.” -Gail Devers



All levels class

Snatch Grip Deadlift

3 sets 3 reps @ 105% 1RM Snatch


Hang Snatch

4 sets of 2 reps

+2X OHS @ 70% 1RM Snatch



30x Clean and Jerk @ 135/95

Max Burpees

10 min Cap


Master’s Class

2x Power Snatch

+1x OHS

6 sets


10 min AMRAP

2x Wallballs

2x Burpees

(add 2 reps each round)