Warmup: 4 Rounds of

5 pullups

10 pushups

15 medball cleans

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

Buy-in: 1 min Max Rep Toes to Bar

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

Strength: 6x the complex of

3 power cleans

2 hang squat cleans

1 power jerk

*the complex must be done unbroken ~ not fast

*athletes are asked to increase the load

*Self regulated rest

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

WOD: OTMx20 minutes of

Odd minutes: 10 burpees 

Even minutes: 30 Double Unders

---------------------------------------------------------------

Endurance: meet at ECC @ 6 am

OTM x 24 minute 

Odd minutes: Row 40 seconds

Even Minutes: Run 40 seconds

SATURDAY

Warmup: 3 Rounds

Banded Forward Monster Walk - 20 Steps

Banded Side Steps - 20 Steps

Hand Stand Walks - 20 Steps

200 meter row

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

"Bulger"

10 Rounds for Time

150 meter run

7 Chest to Bar Pullups

7 Front Squats 135/95#

7 HSPU's

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

**Sunday Funday - 7 am ~ Everyone is welcome!

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

MONDAY

Warmup: 10 minutes of

150 meter row

10 box step ups

8 pushups

over head squat therapy ~ against the wall

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

Strength: OHS 6x3 - Increasing Loads

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

WOD: 12-9-6

OHS 95/65#

Dips

2x ab mat situps

800 meter run

Warmup: 8!

Weighted Step-ups

Dips

Kettlebell Upright Rows

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

Skill - 3 Rounds ~ not for time

2 Rope Climbs

12 OLY bar bent over rows

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

OTMX 10 Minutes

3 Snatches (touch and go) ~ Athlete picks the weight

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

WOD: For Time

30-20-10 of

Calorie Row

Knees to elbows

Alternating Arm Kettlebell Snatch 55/35#