We are all stocked up on all proteins, Fish oil, mag, and Vitamin D.  Drop in to grab some if you are low.  Finishing off the week with some snatch work and a fun chipper.  Hope to see you tomorrow.

A) 3 min Row/Assault

Ring Rows

Russian Kettle

Jumping Air Squats

1 Min Jog

B) Every 1:30 x 10 Sets

Halt Snatch Deadlift(2 sec)(reset on ground no Touch N Go)+Snatch Pull(to waist then drop)+Power Snatch


12 Min EMOM

1st-12 Alt Dumbell Snatch

2nd-25 Sec Step Ups to 20″

3rd-35 Sec Row @85%

C) “The Dorito”

15 Min Cap

70 Double Unders

60 Sit-ups

50 Wallballs 20/14

40 Alt Dumbell Lunge 50/35

30 Shoulder to Overhead 115/75

20/14 Assault Cal

10 Power Snatch 115/75

Post time or number of reps completed