Dimi
Part 1. Clean Complex
5 SETS* 1 Clean Pull + 1 Clean High Pull +1  Muscle Clean
*Start Light and build to Moderate.

Part 2. “ELIZABETH”
FOR TIME
21-15-9 Reps
Cleans (135/95)
Ring Dips
NOTE: Option for Power Clean or Squat Clean in today’s workout.
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HEROES IN LIFE, NOT DEATH FUNDRAISER EVENT
https://www.paypal.com/pools/c/8SlkmePwNh

Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Nick

In Teams of 2- AMRAP in 25:00 Minutes
30/20 Calorie Row
5 Worm Clean and Jerks/Sandbag Cleans
30 GHD Situps
5 Legless Rope Climbs
*After each completed round, add 10 cals to the row only.. Ex. R1 30/20, R2 40/30 etc…
*One athlete working at a time, partition reps as needed
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Dave, Travis and Pat
Power Cleans: 8-6-4-8-6-4*
*Start Light-Mod and build to Moderate-Heavy. The second wave of
8-6-4 should be heavier than the first.

Accessory Work
Part 1. 3 SETS
20 Alt. DB Gorilla Rows (Mod)
Immediately Into…
Max Single DB Curl (Mod)
-Rest 1:30 b/t Sets-

Part 2. 3 SETS
1:00 DB Farmer Walk (AHAP)
Immediately Into…
Max DB Goblet Alt. Lunges (AHAP)
-Rest 1:30 b/t Sets-

Part 3. FOR QUALITY
20 Cat-Cows
1:00 Seated Hamstring Stretch (L)
1:00 Seated Hamstring Stretch (L)
20 Cat-Cows
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Becca
AMRAP 18:00 MINUTES
18 Alt. Step-Ups (24/20)
18 Box Jump Overs
800m Run/1600m BikeERG

FINISHER. 4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. V-Ups
MOVT 2 – Plank Hold 
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Carly
Part 1. Deadlifts 6-6-6-6*
*Start Moderate and build to Moderate-Heavy.

Part 2. 5 SETS, ON A 2:00 RUNNING CLOCK…
10 Handstand Push-Ups
5 Deadlifts (315/205)
Max Cal Bike w/ Time Remaining…
-Rest 1:00 b/t Sets-
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Johnny
Part 1. ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Front Squats*
*Start Light-Moderate and build to Moderate.

Part 2. AMRAP 6:00 MINUTES
3-6-9-and so on…
Front Squats (115/75)
Toes to Bar
-Rest 2:00-
FOR TIME
20 Front Squats
15 Toes to Bar
10 Front Squats
5 Toes to Bar
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Juli

Snatch Complex
5 SETS* 1 Snatch Pull+1 Snatch High Pull+1 Muscle Snatch
*Start Light and build to Moderate.
Part 2. 10 ROUNDS FOR TIME
100m Run
3 Power Snatch (135/95)
5 Burpees Over Bar
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Jason and Paige

Active Recovery- 30:00 minute walk/light jog/ spend time with family.

HEROES IN LIFE, NOT DEATH FUNDRAISER EVENT
https://www.paypal.com/pools/c/8SlkmePwNh

IN TEAMS OF 2- AMRAP in 20:00 MINUTES
60 Deadlifts (225/155)
60 Wallballs (20/14)
60 Calorie Row
60 Handstand Push-Ups
*P1 works while P2 rests. Split work as needed.
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