Happy B Day Sophie H!  Its been great having this strong young lady in our community over this last year.  I continued to be impressed with just how strong Sophie is.  200# split jerk 3 weeks ago…..WTF.  This girl comes in a grinds.  Sophie keeps to herself and is always smiling but when that clock turns to zero she turns into an animal.  Its always fun having Sophie around and I always look forward having her in my classes.  Happy B Day Sophie!  Nasty one to start the week off, great effort all day.  How was that sneaky 190# Full Snatch Pr Justin P snuck in at the 9:30am?  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worms

Barbell Good Mornings

Hollow Swings

1 Min Jog

B) 10 Min EMOM

1st-3 Deadlifts (Fitness 10 DB Dead’s)

2nd-12 Sec Assault Sprint

C) “Connect four”

4 Min AMRAP

2 Power Cleans 185/135

6 Wallballs 20/14

10 Sit-ups

2 Min Rest

4 Min AMRAP

3 Power Cleans 165/113

8 Wallballs 20/14

10 Sit-ups

2 Min Rest

4 Min AMRAP

4 Power Clean 135/95

10 Wallball’s

10 Sit-ups

***Set up equipment close and transition fast! Scale to suit your needs.  Fitness use 3 sets of DB’s heavy to lighter.