Saturday & Sunday, May 10 & 11

Super Saturday

OTM x 5 minutes

2 Snatches

OTM x 5 minutes

2 Clean & Jerks

Rest

8 min AMRAP:

21-18-15-12-9:

row cal,

GHD or weighted situps,

Rest 5 minutes,

3 min AMRP:

Cleans 155/105#,

5 minute rest,

10 min AMRAP:

1 Dumpster Dash,

2 rope climbs,

3 jerks 155/105#

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Strong(wo)man Sunday

8 & 9 am Classes

Recovery workout option available as well as open gym time available 8-10 am

Strength: Deadlift 5x3

Workout: 2 Min ea x 3 Rounds

Max (quality) reps at each station

  • Push Press

  • Farmers Carry

  • Prowler Pull/Push 10 m

  • Medball/Sandbag Front Hold Squat

Recovery Option: 20 min Self-Paced

  • 10 Cal bike

  • 10 Windmills, Standing

  • 10 Ring Rows

  • 10 DB OH Press, Seated

  • 10 Hollow Extensions

  • 10 Inch Worms

Joe Kusnitz