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Basic & Performance Snatch EMOM for as long as possible: Start at 65/35 (or higher) and add 5-10# every minute for as long as possible.

Cash in: 2×200…60 sec rest Basic & Performance In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Upsh 30

Basic & Performance Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter

HAPPY NEW YEAR’S EVE!!! Last class at 12:30pm – NO EVENING CLASSES!   Basic Three sets of: Bench Press x 8-10 reps @ 2011 Rest

Wednesday 12/30 Cash in: 2×400 on 3:00 minutes Cash out: 2×25 floor wipers   Basic Three sets of: Deadlift x 6-8 reps Rest 45 seconds

Cash out:  Ab mat sit ups x 100   Basic & Performance Front squat: 75%x3x10 sets Back squat: 75%x3x3 sets Snatch balance no dip; 3,

Cash In: 3×200…30 sec rest Cash Out: 3×15 ghd sit ups   Basic Every 2 minutes, for 16 minutes (4 sets of each): Station 1

Cash in: 2×200…60 sec rest   Basic & Performance In teams of two, with only one person working at a time, complete: 100 Burpees 200

Merry Christmas! ~ Rest Day!~

Basic & Performance 12 Days of Christmas – Invictus Style 1x Run or Row 300 Meters 2x Snatches (115 lbs/75) 3x Thrusters (115 lbs/75) 4x