Strength Training:
EMOM 12 Minutes-
1 Power Clean
*Build to a heavy single.

Metabolic Conditioning:
AMRAP 10 Minutes-
12 Power Cleans (95/65)
12 HSPU


20Jan

“Harper”

For Time-
Max Effort Snow Shovel

Classes are cancelled today. See you all tomorrow for a regular, full class schedule!


Teams of 2.
AMRAP 12 Minutes-
8 Strict Pull-ups
16 Hang Power Snatch (55/35)
32 Box Pistols

Rest 4 minutes.

AMRAP 12 Minutes-
4 Burpee Pull-ups
4 Squat Snatch (105/75)
8 HSPU


Strength Training:
5 Rounds-
30-second Max Effort Assault Bike
8 Deadlifts @ 65%

Metabolic Conditioning:
“Tabata”
Weighted Walking Lunge (25/15)
Burpee to Plate


3 Rounds-
AMRAP 3 Minutes:
10 Wall Balls (14/10)
20 Double Unders

Rest 1 minute.

AMRAP 3 Minutes:
30 Wall Balls (14/10)
10 Double Unders

Rest 1 minute.