Friday, August 9th

KanJam practice at 6:30pm after class! 


A) Every 2 minutes, for 10 minutes (5 sets):
Squat Clean Thruster + Push Press + Push Jerk 

B) 18 minute AMRAP
35 Double Unders
3 Ring Muscle Ups
3 Ring Dips 
35 Double Unders
5 Squat Cleans 195/125

Rx is dips on high rings. The dip out of the 3rd MU doesn’t count toward the 3 dips. Today, the scaling for MU will be 3 strict chest to bar pull-ups + 3 dips. 
The barbell should be a weight that forces you to do singles but able to complete all 5 reps around 90 seconds when fresh. 

These are the ones we love/hate. The ones we enjoy AND the ones we struggle with.

Think of this one like a double scoop of ice cream. Two flavors. Two different beasts. Shift gears and keep moving!

Chocolate: heavy-ish barbell work.
Vanilla: Fun gymnastics 

Somewhere in the range of 4 rounds should be doable!

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531