Warmup: 3 Rounds of:
20 Jumping Jacks,
20 Crunches,
20 Standing Leg Swings (10 each side),
30 second goblet squat hold at bottom
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Strength/Skill: 8x complex:
1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch
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WOD: On the 3 minute x 10 Rounds
3 Snatches 135/95#,
6 Bar Facing Burpees,
1 Dumpster Dash
4 Rounds of:
8 power cleans 155/ 105,
16 wall balls,
4 burpee bar muscle ups,
800 meter run
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Sunday Funday @ 8 am
Open Gym @ 9 am
Warmup: 4 Rounds of:
1 dumpster dash,
2 wall walks,
30 seconds side plank (per side),
6 seated box jumps,
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Strength/Skill: 8x complex:
1 Hang High Pull + 1 Hang Power clean + 1 clean
+++++++++++++++++++++++++++++++++++
WOD: For Time:
25 HSPU's,
50 Clean & Jerks 95/65#,
150 Double Unders
~ break it up however you would like