-Conditioning-
A.
Complete the following for time:
30 Back Squats, 205#/135#
30 Shoulder to Overhead, 155#/105#
30 Snatches, 115#/80#
No rack. If you scale one, you scale them all. Choose from the following:
185/115
135/95
95/65
Or
155/105
115/80
75/55
B.
Three minute cap:
Row 500 meters
As many burpees as possible
-Open to the Public Workout-
Your open to the public workouts are Saturday at 10:30 am at our downtown location and Sunday at 12 pm at our Council Bluffs location.
The workout is:
As many reps as possible in 3 minutes of:
5 Front Squats, empty bar
Walking Lunges, 10 steps
15 Box Jumps, 20 inch box
Rest 1 minute. Repeat for a total of 5 times.
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