Strength: OH Squat

Warm up:

5 @ 50%

4 @ 60%

Working sets: 5x1 Start @ 70% and build to a max for the day


For time

60 DU/120 SU

40 Alternating DB Snatches (50/35#)

40m Front Rack Lunge Walk (50/35#) - 2 DBs

30 Alternating DB Snatches

30m Front Rack Lunge Walk

20 Alternating DB Snatches

20m Front Rack Lunge Walk

60 DU/120 SU



If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna