Warmup: 3 Rounds of

Row x 10 Cals

Pullups x3-6,

1-Arm DB Row x15 per arm,

Walking Lunge x12 per leg

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

Strength/Skill: Clean High Pull 5x3, Hang Power Clean 10x2

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

WOD: 10! of

Power Cleans 135/95#,

2x DU's,

Dumpster Dash after each round

————————————————————-

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run

Monday

Warmup: 3 Rounds of

Ski Erg x 10 cals

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

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

Strength: Power Jerks: 10x2

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

WOD: 4 Rounds for Time:

12/8 Calorie Bike,

12 Power Jerks 135/95#,

12 Knees to Elbows

Super Saturday

10 Rounds for Time

3 Clean & Jerks 135/95#

4 Pullups

5 Pushups

6 Deadlifts 135/95#

400 meter run

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

Sunday

Sunday Funday @ 8 am

New Haven Rugby/Open Gym @ 9 am

Sunday Strength

6 Rounds of

4 Box Squats + 6 Wall-Sissy Squats

WOD - 20 min Amrap

10/15 Cal Row

30 Air Squats

20 KB Deadlift (75/55)

10 Plate Burpees