Warmup: Single Arm KB Push Press 3x6/side,

KBS with 3 second pause at top 3x8,

Weighted Hip Extension with KB

++++++++++++++++++++++++++++++++++

Strength/Skill: 15 minutes to establish a heavy single Snatch

++++++++++++++++++++++++++++++++++

WOD: For Time:

50 lunges then,

5 Rounds of

5 HSPU's,

10 T2B,

400 meter run

Super Saturday

OTM x 8 Minutes

2 Snatches

OTM x 8 Minutes

2 Clean & Jerks

Rest

5 Rounds for time:

15/12 Calorie Bike,

12 Double DB DL 50/35's,

9 Hang Double DB Hang Clean 50/35's,

6 Double DB Jerks 50/35's

2 Rope Climbs

================================

Sunday Funday @ 8 am

Strength - 4 Rnds Not for Time

8 Alternating Heavy DB C & J

6 Sandbag Over Shoulder

Yoke Lift  + Knee Raise

WOD 18 Min AMRAP

• 50 Jump Rope

• 40 Situps

• 30 Goblet Squats

• 20 Pushups

• 10 Pullups

9 am Recovery - New Haven Rugby Session & Open Gym

Warmup: Super Set x 4 Rounds:

Flat Bench Flies x 12,

KB Pull-overs x 12,

Single Arm KB Row x 10 (each arm)

++++++++++++++++++++++++++++++

Strength: OTM x 10 minutes

3 Bench Presses

++++++++++++++++++++++++++++

WOD: 10! of

KBS 70/55#,

Calorie on Assault Bike