Betsy going ATG Warm-up 5 Pause OH Squat 10 Cal. Row 15 Thrusters Weightlifting 12' EMOTM 1 Clean + 2 Jerks Strength HBBS 10x3 @ 81% F. Squat 3x2 @98% Metabolic Conditioning 4 RFT 75 Double-unders 50 KB Swings (24/16) 25 Push-ups

Motionball 2013 Just a heads up everyone that due to a schedule conflict we will not be running any 630PM classes on Mondays or Thursdays in September, but we will return to the regular schedule as of October, sorry for any

Snatch Set-up Warm-up 15' Alternating Minutes 4 Muscle-ups 10 Strict Press 15 Push-ups Weightlifting 12' EMOTM 2 Snatches + 1 Snatch Balance Strength HBBS 5x2 @90% F. Squat 10x3 @83% Metabolic Conditioning Down and Back up for time: 50 KB Swings (24/16) 40 Burpees OTBB 30 OH Squat (115/75) 20 HSPU 10 T2B 20' Time Cap

Recovery

Emily's Cleans Warm-up 15' Alternating Minutes 5 Phat Bar Thrusters 10 Burpees 15 ft. HS Walk Weightlifting M.E. Complex 1 Power Snatch, 1 Snatch, 1 Snatch Balance Strength a) 3x M.E. Strict Toes to Bar b) 3x M.E. Bar Muscle-up Metabolic Conditioning 15' AMRAP 15 C2B Pull-ups 10 Deadlift (165/110) 5 Hang Squat Clean Thrusters

First Muscle-up, guess who? Warm-up 15' Alternating Minutes 10 Calorie Row 12 Walking Lunges 14 S.A. KB Snatch Weightlifting 15' EMOTM 2 Power Clean and Jerk Strength HBBS 10x2 @90% F. Squat 5x3 @83% Metabolic Conditioning 3RFT 10 Push Press (155/105) 15 Box Jumps (30"/24") 20 KB Swings (32/24)

Hi Guys, two things before we get started this week. We are now halfway through the 12 weeks of the modified Burgener squat program we have been following. As we transition from the squatting training bias on to more gymnastics

Nat says "if it ain't bendin, you're pretendin!" Hey Guys, for the next three weeks we will do a test run on a 9AM class for Saturdays and holidays to gauge interest. Saturdays are when I want the largest groups

Working on the snatch first pull position with Ryan Warm-up 15' Alternating Minutes 15 Double unders (double for proficient double-underers) 10 OH Walking Lunges 5 C2B Pull-ups Weightlifting M.E. 3 Position Snatch Strength HBBS 10x3 @80% F. Squat 5x3 @95% Metabolic Conditioning 3 RFT 8 Power Snatch (135/95) 10 OH Squat (135/95) 12 Toes to

Recovery.