SATURDAY:
Warmup: Coaches Choice
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OTMx8 Minutes
3 snatches
--rest 3 minutes--
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OTMx8 Minutes
3 clean and jerks
--rest 3 minutes--
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8 minute AMRAP:
3 handstand pushups
5 med ball cleans (30#/20)
9 ab mat situps
--Rest 4 minutes--
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Row 2k
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SUNDAY:
PICK A WORKOUT YOU MAY HAVE MISSED DURING THE WEEK OR WORK ON A SKILL.
*Sunday Sunday crew meets at 7am*
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MONDAY:
Warmup:
4 rounds:
6 plank to prayer
7 pushups
8 kettlebell swings
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Buy In: 10 minutes heaving snatch balance practice
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Strength: Back squat 7x2 (max load)
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WOD:
6 rounds:
1 minute max rep burpees
1 minute max rounds 10m run
1 minute rest