Workout of the Day Front Squat Find your 1 rep max. “3-3-3-2-2-2-1-1-1″ then 5 Rounds: 5 Deadlifts (20/30# DB) 5 Hang Cleans 5 Push Presses 5 Squats

Workout of the Day “Jackie” For time: 1000 meter row 50 Thrusters (35/45 lbs) 30 Pull-ups

Workout of the Day 4 Rounds: 400 m Run 50 Air Squats

Workout of the Day 15 minute AMRAP “Death by Squat Cleans” (65/95) Every minute on the minute add a clean each round. If done too soon finish the 15 minutes with Push Ups.

Workout of the Day For time: Buy-in: 800 m Run 2 Rounds of: 50 Burpees 40 Box Jumps 30 Pistol Squats (total) 20 KB Swings (53/70) 10 HSPUs Cash Out: 800 m Run

Workout of the Day Strength 1 Power Clean 3 Front Squats 1 Clean (add 10/20 per complex) then 15-12-9 Thrusters (80/115) Weighted Pull Ups (15/25 DB)

Deer, We would like to address the issue of members attending olympic lifting classes who are not training with Coach Jesus Henares as well as members lifting during regular classes. Although we have previously allowed members to lift during classes on occasion, we are now asking all members to refrain

Workout of the Day “Grace” 30 reps for time: Clean and Jerk (95/135 lbs) then “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups

Workout of the Day Split Jerk Find your 1 rep max. then 3 Rounds: 15 Deadlifts (135/185) 20 Box Jumps 25 Pullups 30 Lunges (each leg)

Workout of the Day 18 min AMRAP: 6 SDLHP (45/65) 6 Pushups 6 Hang Squat Snatch