Super Saturday

For Time:

800 meter run,

3 Rope Climbs,

21 Power Cleans 135/95#,

21 Knees to Elbows,

1000 meter row,

2 Rope Climbs,

15 Power Cleans,

15 K2E,

3200 meter or 2 mile Assault Bike,

1 Rope Climb,

9 Power Cleans,

9 K2E

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Sunday Funday @ 8 am

Strength:

6 x 3 Jerks + 6 KB Sumo DP High Pull

3 Rounds For Time

• 12/8 Cal Bike

• 12 Alt Arm KB Clean & Jerks

• 10 m Walking Overhead Plate Lunges

• 30 Abmat Situps

9 AM - Open Gym/Skill Work

Working on building a specific skill or chasing a PR? Spend the hour with athlete-specific coaching to work towards your goal

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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Strength/Skill: Power Clean 6x3

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WOD: 5 Rounds for Time:

12 Bar facing Burpees,

9 deadlift 115/75#,

6 Hang Power Cleans 115/75#,

3 Jerks 115/75#,

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: Bench Press 6x3

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WOD: 10 minute amrap

1 Bench press + 1 pullup

2 Bench Presses + 2 pullups

*Add 1 rep each round until time is called