SNATCH BALANCE 3 warm up sets of 3 light Snatch Balances SQUAT SNATCH 15min to 1RM for the day CONDITIONING 21-15-9 Squat Snatch (95/65) C2B Pullups 200m Run

POWER CLEAN COMPLEX 1 Power Clean + 2 Hang Power Clean 15min to heaviest AMRAP 16 12 Hang Power Cleans (135/85) 12 Burpee Box Jump Overs 200m Run

The 2020 Open will kickoff Oct. 10 at 6:30pm with our Thursday Open watch party and opportunity to throw down immediately following the announcement. Get signed up today so you don’t miss out on this 5 week community event. Please note the following changes to our weekly schedule beginning October 10. Mon-Tues-Wed: Regularly scheduled classes Read more about E80 2020 Open Schedule[…]

MOBILTY 1min each: 14min Samson R/L Pigeon R + Hurdler L Pigeon L + Hurdler R Pike Butterfly Straddle R/L/Middle Childs Pose Shoulder to Floor R/L CONDITIONING AMRAP 25 600m Run 5 Deadlifts (275/185) 10 T2B 15 Sit-ups

FRONT SQUAT 6-4-2-4-6 60-70-80-70-60% of 1RM F. Squat CONDITIONING 3 Rounds NOT for time 21/15 Calorie Row 15 C2B Pullups 21 KBS (53/35) 15 Wallballs

SINGLE ARM KB/DB STRICT PRESS 4-5 Rounds NOT for Time 8 Strict Presses each arm (AHAP) Max Reps Strict HSPU or Handstand Hold CONDITIONING 3RFT 400m Run 21 Plate Jump Burpees

SNATCH COMPLEX 1 Hang Power Snatch + 2 Power Snatch + 3 OHS 15min build to heaviest hang on to bar for all 6 reps CONDITIONING AMRAP 10 12 Deadlifts (115/85) 9 OHS 6 Hang Power Snatch modify with 9 F. Squats + 6 Hang P. Clean

SNATCH or CLEAN COMPLEX Hang Snatch + Snatch (Squat or Power) Hang Clean + Clean (Squat or Power) 15min to heaviest CONDITIONING 10 down to 1 Power Snatch (95/65) Wallballs (20/14) T2B

CONDITIONING AMRAP 30 5 Box Jumps (24/20) 5 Burpees 5 Burpee Box Jumps (24/20) 20 AbMat Situps 40m High/Low Prowler Push

TEAMS of 3 (27min running clock, split reps how you see fit) AMRAP 7 (then rest 3min) 50 Bench Press (135/95) (115/65) 50 Bench Press (155/105) (135/85) AMRAP Bench Press (185/125) (155/95) AMRAP 7 (then rest 3min) 50 Front Squats (135/95) (115/65) 50 Front Squats (155/105) (135/85) AMRAP Front Squats (185/125) (155/95) AMRAP 7 50 Read more about Wednesday 9.18.19[…]