Strength


Back Squats
5/5/4/4/3/3


Metcon

5 Power Cleans 
20 Single Arm DB Push Press (These should unbroken) 
Rest :30
7 Rounds 
16 min cap 

Fitness: 95/65 (10 reps) 
Performance: 185/125
Open: 225/155 

Athletes: Get heavy on the BS today. Work up in load during your sets.  For the workout choose a heavy load for the cleans a light load for the DB.  All 7 rounds on the DB should be unbroken.  Rounds should be 2-3 minutes.  18 min time cap on the workout.  


DRIVE


100 Single Unders
20 Walking Lunges (Plate overhead) 
3 Rounds 

Rest 1 min 

50 Air Squats 
20 Plate Clean and Press 
3 Rounds 

Rest 1 min

25 Sit ups
20 Plate Squats (hold plate and squat) 
3 Rounds 


Ashley Arnett and Anthony Napolitano welcomed a healthy and perfect baby girl into the world! Mom, Dad, and baby Sloane are all doing well and we couldn’t be happier for them.


Andrea Lasner and Ryan Grantham are engaged! Wishing you both a lifetime of happiness together.