monday

Zoom with us! Links to classes:

6:15 am: https://us02web.zoom.us/j/415507453
9:00 am: https://us02web.zoom.us/j/813155071
12:15 pm: https://us02web.zoom.us/j/974986514

Warm-Up

AMRAP x 5 MINUTES
10 DB Deadlift
:30 Plank
100m Run

(No Measure)

Strength

EMOM x 12 MINUTES
MIN 1 - 12 DB Hang Power Cleans
MIN 2 - 12 DB Shoulder to Overhead*
MIN 3 - 1:00 Cardio (Athlete Choice)

(Score is Load)

Metcon

AMRAP x 15 MINUTES
400m Run*
1 Round of DB Complex**

*1:00 of Jump Rope + 1:00 Up-Downs if can't run

**Complex...
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Press

(Score is Rounds + Reps)