NO 5PM TODAY, FRI APRIL 5TH & CLOSED SAT APRIL 6TH
NATE & CHRISTY WILL BE AT AN AFFILIATE OWNER & COACHES DEVLOPMENT CONFERENCE
16min AMRAP
18cal Row
18 (9ES) DB Hang Clean (50/35)
12 Toes to Bar
1min Rest
3rds NFT
30sec Each Side Plank
:30-:40 Hollow Hold
20min AMRAP 400m Run (500m Row) 10 Deadlifts (225/155) 15 Push Ups 20 Goblet Squats (70/53) 10-15min Mobility Finisher
3rds NFT 8-10 Strict Chest to Bar Pull-Ups :30-:40sec Hollow Hold 14min Partner AMRAP 500m Row 18 Pull-Ups (While one person is working other person is in a Deadhang) 14 Hang Power Snatches (95/65) *S
Back Squat 6 sets of 3 reps 5 sec down & 3sec pause at the bottom Start light. Around 40% 4rds For Time: 12 Box Jumps (24/20) 8 Power Clean (155/105) 200m Run
