Warmup: 3 rounds of:

200 meter row,

10 meter front rack KB lunge,

10 burpees,

10 DB presses

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

Strength: Front Squat 6x5

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

WOD: OTM x 12 minutes:

3 Power Snatches + 3 HSPU's

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

For time:

21 Front Squats 185/125#,

30 Calorie Ski Erg,

15 Clean & Jerks 155/105#,

30 Calorie Row,

9 Snatches 135/95#,

30 Calorie Bike

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Sunday 8 & 9 am Class

Open gym avail 8-10 am

Strength: Sumo Deadlift 6x4

WOD - 4 Rounds for Time

20 KBS (35/55#)

30 Situp + Press (#10/25 plate)

80 Singles/40 Double Unders

Warmup: 3 Rounds of

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

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

Strength: Barbell Cycling

OTM x 8 minutes:

20 seconds max rep hang power snatch:

40 Seconds rest

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

WOD: 21-15-9 of

Calorie Row,

Toes 2 Bar