Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength/Skill: Hang Snatch 6x2

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

WOD: 3 Rounds for Time:

400 meter run,

12 Snatches 95/65#,

9 Toes to Bar

Super Saturday

OTM x 6 minutes

2 Deadlifts

OTM x 6 minutes

2 Clean & Jerks

Rest

8 min AMRAP:

10 Calorie Bike

10 Box Jumps

Rest 3 minutes,

3 min AMRP:

Cleans 155/105#,

Rest 3 minutes,

10 min AMRAP:

1 Dumpster Dash,

1 rope climbs,

2 Hang Cleans 155/105#

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

Sunday

Sunday Funday @ 8 am

New Haven Rugby Session/ Open Gym @ 9 am

Warmup: 10 minutes of

10 meter bear crawl

20 banded pull aparts

10 KB Russian twists

20 Calorie Ski Erg

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

Body Building Bliss

Super Set x 5 Rounds

Bench Press x 5

KB Pull overs x 8

Super Set x 4 Rounds

Seated DB Press x 8

Bent over Flies x 12

Super Set x 3 Rounds

Seated Bicep Curls x 12

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

Sellout: 100 weighted knee up with medball ~ break it up however you want