Level I

Front Squat 5-5-3-2-1-1-1

Then…  AMRAP in 15 minutes

25 Double Unders

12 Thrusters 95#/63#

12 Pull Ups

Post Front Squat loads and number of completed rounds.

Level II

5 Deadlift  w/30 second hold in lock out on last rep.  300#/205#

10 KB Deck Squats  w/30 seconds hold in bottom of squat on last rep.  35#/26#

5 times.

25-20-15-10 KB Swing Ladder  53#/35#

2 Minute Ring  Plank Holds

2 times.

Post times.

Reminder: Starting Monday February 1, the first class begins at the new time of 5:15 a.m. The scheduled 5:30 class is being bumped up 15 minutes to allow some clients, who sometimes miss a portion of the workout due to time constraints, time to finish.  Please make note of this.

Jason getting nice depth in the thruster.