WOD

. Power Snatch (17 min time cap) work up to 5 rm TNG 2×5 @90% B. EMOMx10 5-7 burpee box overs odd 35 sec strict pullups even Or 7 min AMRAP Burpees (90 day challenge)

A. Back Squat 5×10 @60% of 1 RM ME on last set B. Christine 3 Rounds 500 row 12 dead lifts body weight 21 box jumps 20″ Comp training C. Push press 5×10 @60% of 1 RM ME on last set D. 4 rnd NFT 15 weighted sit-ups 10 plate to oh EXT 15 banded

teams 2-3 complete 2 rounds of: 3 mins of power snatch 95/63 3 mins of burpees over bar 3 mins of over head squats 3 mins of pull-ups

A. Front sq work up to a heavy 3 for the day then take 90% 2×3 B. Diane 21-15-9 deadlifts 225/153 HSPU

Goat/Goal work/make up 90 day challenge retest back squat 1rm

A. push jerk 4×8 climbing B. AMRAPx12 5 bar over burpees 10 OHS 95/63 15 du’s

A. 3 rounds 800m run 21 power cleans 155/105 B. Tabatta weighted plank.

A. “Jackie” 1000m row 50 thrusters #45 30 pull-ups B. Front Squat build to a 3 RM w/ 3 second hold (no bounce) then take 90@ 3×3 with pause still (no bounce)

Reminder only class being held is 7 30am Come hang out to cheer on your fellow athletes at Fitness Amoskeag. Tons of fun! 1.5×5 dead lift @80% 2.Teams of 2 Amrapx18 8 deads 155/103 10 cleans 155/103

1. 21 cal row 9 clusters 135/95 15 cal row 7 cluster 9 cal row 5 clusters For time (Cluster=squat clean to thruster) 2. 3×30′ hand stand walks Or work on wall walks accumilating 30 getting stomach close to wall as possible.