Announcements

• Save the Date!  The next Family Friends Day is December 4th for all classes!

Fitness

A.  Take 15 Minutes to establish a 2RM Deadlift 

B.  AFAP 

40 x HR Push-ups 

Then… 

3 Rounds 

15 x Heavy Swings 

30 x Double-unders (4:1) 

Then… 

40 x T2B or 60 x Sit-ups 

Performance 

A.  Take 15 Minutes to Establish the Heaviest Load 

1 x Snatch + 3 x OHS  

B.  AFAP 

40 x HR Push-ups 

Then… 

3 Rounds 

15 x Power Snatches @ 75lb/55lb 

30 x Double-unders (4:1) 

Then…. 

40 x T2B 

Sport 

A.  Take 15 Minutes to Establish the Heaviest Load 

1 x Snatch + 3 x OHS  

B.  AFAP 

50 x Ring Push-ups  

Then… 

4 Rounds AFAP 

12 x Power Snatches @ 95lb/65lb 

35 x Double-unders 

Then… 

50 x T2B 

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