Congratulations to Frank and Urbana on your 8th and 2nd place finishes Nationally this weekend. We are so proud of you!

Coach Butch, Frank, and Coach Mike after Frank won the 85K B session on Saturday at the Weightlifting American Open Finals. Frank hit 3 PR’s 134K Snatch (295), 165K Clean & Jerk (363), and a 299K Total (658). 

Coach Mike and Urbana after she took 2nd Nationally in the Power Lifting American Open Finals. She hit 3 PR’s 135K Back Squat (298), 77.5K Bench Press (171, and a 157.5K Dead Lift (347).

WARM UP:
50 Single Unders
10 Bumper Jack’s 2″
10 Bumper Jack’s 4″
2 Rounds
10 Pass Through’s
10 Good Morning’s
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
3 Rounds
3 Strict Pull Up + 3 Kipping Pull Ups + 3 C2B Pull Ups 
20 Hollow Rocks
*Sub. 3 Strict Pull Ups + 3 Bar Kips accordingly.
LIFT:
EMOM 8
3 OHS
*Build to a heavy triple.
**Sub. Back Squat for OHS accordingly.
WOD:
“LIFT OFF”
AMRAP 12
25 C2B Pull Ups
50 Cal. Row
100 OHS (45) (35) (25)
50 Box Jumps (24/20) (20/12)
25 C2B Pull Ups
*Sub. Back Squats for OHS accordingly.
FIT
SKILL:
3 Rounds
5 Strict Pull Ups
5 Strict Bar Dips
20 Sec. Hollow Hold
LIFT:
EMOM 8
5 Back Squat
*Work to 75% of 1RM
WOD:
AMRAP 12
25 Pull Ups
50 Cal. Row
25 Box Jumps (24/20) (20/12)
*Sub. Pull Ups for Ring Rows accordingly.
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