***Attention*** Friday's 645 PM Class will be an open gym format.  We will be using that time to finalize preparation for the Top Gun Competition.  Saturday's class will be canceled due to the competition.  Sunday will be run as normal.  


3 Rounds 

10 Power Snatch @ 95/65

10 Situps


3 Rounds 

10 OH Squats

10 Reverse Situps to rig


3 Rounds 

10 Squat Clean

10 Toes 2 Bar


Level 1: Use a weight that you can move comfortably and confidently with

Level 3: 115


Homework - Before Class

Spend an extra 10 minutes working on shoulder stretches.  

Homework - After Class

15 Minutes on the Rower @ heart rate of 130-140 ... easy talking pace with a damper of 7 or 8


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