Monday
A. 2 Sets NFT:
10-8-6-4-2
– FS (95/65) (+135/95) from Floor
– HSPU (+Strict)
B. For Time: (12 Cap)
3 Rounds:
– 8 Power Cleans (95/65) (+135/95)
– 8 BF Burpees
3 Rounds:
– 10 clean & Jerk (75/55) (+95/65)
– 10 BF Burpees

Tuesday
A. 20 Min AMRAP:
– 8 T2B
– 25’ 2DB Famer Carry Lunge (50/35)
– 8 Box Jump Overs 24/20
– 25’ 2DB Famer Carry Lunge
B. 2-3 Sets:
– 60s Farmer Carry Hold
– Ring Row Burnout @ 31X1
– 60s SB Bear Hug Hold

Wednesday
A. 10 EMOM:
1-3) Hang Power Snatch X 3
4-6) Power Snatch X 2
7-10) Power Snatch X 1
B. For Time: (12 cap)
21-15-9
– Deadlifts (185/135) (+225/155)
– 2DB S2OH (50/35)
Into
21-15-9
– 2 DB Cleans (50/35)
100’-100’-100’
– Bear Crawl (+50’ HS Walk)

Thursday
A. 5 Sets w/ partner:
5 Min AMRAP
– 20/15 Cals AB
– 20/15 Cals Row
– AMRAP BBJO w/ remaining time
Rest 2 mins
*both working same time on AB/Row and switch to complete cals each machine.
*One working on BBJO

Friday
A. Every 75s for 8 sets
– Power Clean + Squat Clean + Jerk
B. CF Open 18.3
14 Min AMRAP:
– 50 DUs (+100)
– 20 OHS (95/65) (+115/80)
– 50 DUs (+100)
– 12 C2B (+Ring MU)
– 50 DUs (+100)
– 20 DB Snatches (50/35)
– 50 DUs (+100)
– 12 Pullups (+Bar MU)

Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night

Sunday Open Gym
– 8:30 am-10:30am

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