Labor Day weekend schedule
Friday, September 2, 2022
No 6:30pm class
Saturday, September 3, 2022
8:30 & 9:30am
Sunday, September 4, 2022
Closed
Monday, September 5, 2022
8:30 & 9:30am only
No afternoon classes
A. Clean Pull x1/ Squat Clean x1/ Hang squat clean x1
Every 90 seconds x7 sets
-building load per set from 135#/95#
B. For time
20 s2oh @ 115#/75#
25 box-jumps 24"/20"
30 Hang Power Cleans @ 115#/75#
25 Box-jumps 24"/20"
20 s2oh @ 15#/75#
*EMOM starting @ 00:00
complete 4 burpees
*Burpees stop @ the 10 minute mark or when you can't complete them within the minute
Masters
A. Complete 3 sets
A1: 10 supinated bent over barbell rows
A2: FLR x 45sec; may add weight
A3: 10/arm DB bicep curls
A4: 15 OH DB triceps extensions
B. For time
21-15-9
Row calories
Jumping Pull-ups/ring rows
Wall ball