1RM Clean & Jerk
*Compare results to 9/4/17
– THEN –
5 Rounds:
200m OH Plate carry (55/35#)
50 Double unders
15 WB Shot (30/20# to 10′)
*16 minute time cap

PREMERA ON-CAMPUS WORKOUT
Complete As Many Rounds As Possible in 19 Minutes:
8 Butterfly sit ups
2 Burpees
8 KB Swing
2 Burpees
8 DB Front squat
2 Burpees
8 Push ups
*Every 4 minutes, take a mandatory rest of 1 minute
*Rest period are from 4:00-5:00, 9:00-10:00, and 14:00-15:00
*Score is your total rounds and reps

SIMPLY BARBELL CLASS
Deadlift 5-5-5-5-5

SIMPLY CONDITIONING CLASS
AMRAP 17 minutes:
10 1-arm DB Push press (per arm)
15 Burpees
20 Goblet squat holding DB
25 Russian twist w/ DB
30 Lateral hops over DB

Molly Hitt
Happy birthday Molly!
We are excited to be back on campus at Premera for week #3 of our Summer Program! We are off to a fantastic start, with great turnouts for all classes at both locations in MLT & SPO!

Week 3 here we come!

INDUSTRIOUS

PREMERA MLT

PREMERA SPO