As Many Rounds As Possible in 8:00 of,

Double Under, 30 Repetitions (or 50 single jumps)
Dumbbell Snatch (Ground to Overhead), 10 Repetitions (45lb. / 25lb. Alternating Arms)

Rest as needed then,

On a 10:00 Clock (Every 2:00 – 5 Rounds)

“The Bear”

Deadlift, 3 Repetitions
Hand Power Clean, 2 Repetitions
Push Jerk, 1 Repetition
Tempo Overhead to Ground, 10 seconds

Note: On the “Bear” complex, work up to the most weight possible by the 5th set. All repetitions must be consecutive for the complex to count. Remember that “slow is pro” on the tempo!

The hometown crew!


Wednesday Special Programs 

Krav Maga (Weapon Defense – Advanced Class. 5:30PM – 6:15PM)


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