Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

3 Clean & Jerks

Rest

5 Rounds for time:

500 meter row,

400 meter run,

6! Of

SDHP, 95/65#

Hang Cleans, 95/65#

S2OH 95/65#

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Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

Warmup: 8 minutes of:

200 meter row,

8 ring rows,

8 lateral bench step overs,

8 pushups, 8 kbs

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

Strength: 12 minutes working on Turkish Get-ups

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

Body Building Bliss:

Super Set x 5 Rounds:

1A: Bench Press x 5,

1B: Seated Plate Raises x 8,

1C: Deadhang Pullups on Rings,

1D: Straight Bar Dips x 8,

1E: Curl-ups on Bench x 8

Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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

Strength: Front Squat 3x3

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

WOD: 21-15-9 of

Snatches,

Bar facing burpees

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Endurance: Meet at ECF @ 530 am

1 mile run then,

50 burpees,

50 box jumps

2K Row