NEW! Saturday Mix


Squat clean + jerk or push press rest :60 sec in between each.

4 reps for building muscle or 8 for lean muscle mass at a RPE of 8 x 3 sets

then Add weight

2 reps or 4 RPE of 9 x3 sets


Front squats

7 sets of 8 reps at RPE of 5-6 should be 60% of 1 rep max

Rest 1 min in between


3 Rounds: EMOM

1 min: BB hang cleans 135/95#

1 min: 25' shuttle runs outside

1 min: DB Alt snatches 50/35

1 min: Box Jumps

1 min rest

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Back squats. We are working our way to a Heavy 2 rep. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. EMOM 1:30 Every other round add weight Round 2

This metcon is for time! You have a 1 min rest after each round so Go hard each round. The squat cleans to the SOH you shouldn’t have to put the bar down. If you have to break them up more than once y