If you’re Atlanta PD and stuck with riot duty, what do you do? Josh writes up a workout and knocks it out in the parking lot. Don’t let riot control duty stop you from training! “Hey guys!  Miss yall. Unfortunately I’m stuck on standby in the Atlanta riot squad just in case something pops off. We got bored and clever and created a workout we called “Riot Squad” 4 rds AFAP.  Hopefully be back in the gym soon!” -Josh.

“Wow guys!! I can’t even begin to say how thakful I am. Thanks to everyone’s generous donations my trip to the Arnold in March has been fully funded!! Along with partial funding for my trip to the 2015 Raw Nationals!!!! From the bottom of my heart, thank you to everyone. I never expected to be able to raise this money so fast. You guys really know how to make a girl cry.” Peace and blessings, Becci.

CFSQ, you guys know how to do it right. In a matter of hours, we got Becci to her fundraising goal for the Arnold plus a little. A few of us shared some tears as we read the comments on the gofundme page. Personally, I was beside myself when I saw the outpour of support. THANK YOU.

Warmup
Dynamic Athletic Movement

3x
10 Goblet Squats
5 Down Dog Push-ups
10 Kettlebell Swings
5 Strict Pull-ups

Lift
Levels 2-4
5 – 5 – 5+ (60 – 65 – 70%)
Deadlift
Last set max reps (no more than 15)

Levels 0/1
5 x 5
Double Kettlebell Deadlift
Last set max reps (no more than 15)

Skill
Review Kettlebell Snatch
One set of 3-5 reps each:
Swing/Half-Snatch
Half-Snatch
Full Snatch

Conditioning
All Levels
Snatch Test
5 Minutes AMRAP
(100 reps is the standard)

L4 – 24/16
L3 – 22/14
L2 – 20/12, half snatch if necessary
L0/1 – no Rx, half snatch or regular swing if necessary

Alternate workout, for those of you who got more than 100+ reps on Monday OR newer people who haven’t been in class for the duration of the Kettlebell cycle:

8 Minutes AMRAP
5 Sandbag Getups
8 Burpees