*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.


1) Every 1:30 x 7 sets: Squat Snatch + Power Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.

2) Snatch High-Pull: 3 sets of 5 @ 60-70% of Clean

Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week.

3) 15-12-9 – AQAP:


Thrusters 165/115

Scale as needed.

4) 3 rounds AQAP:

100 Double-unders

400m Run

30 Wall Balls 20/14

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is steady, consistent movement. Scale load as needed for desired stimulus.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE