7min EMOM of:

2 Power Snatches(unbroken), heaviest possible


10 min Amrap of:

  • 10 Sit Ups(35/53)
  • 15 Hang Power Snatches(45/75)
  • 20 Pushups


*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.


  • Pushups
  • Box Jumps
  • Pullups
  • KB Swings
  • Cal Row

*20s of work followed by 10s of rest; 8 rounds of each movement. All 8 Rounds should be completed of one movement before moving on to a new exercise. *Score is lowest number of reps pefrormed in the 8 rounds.