Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

7 min amrap:

5 squat cleans 155/95#,

7 dips

3 min rest

7 min Amrap:

5 hang cleans 135/95#,

2 Rope Climbs

3 min rest

7 min amrap:

5 Deadlifts 135/95#,

3 Chest to Bar Pullups

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Sunday

Sunday Funday @ 8 am

• Deadlift Day

New Haven Rugby Session/Open Gym @ 9 am

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: Power Jerks 3x10

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WOD: For time:

400 meter run,

25 pullups, then

30-20-10 of

Wall balls,

Pushups then,

25 pullups,

400 meter run

Warmup: Coaches Choice

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WOD: 5 Rounds of:

4 minute AMRAP of

Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

Rest:

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4