Warmup: Athlete’s Choice

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Buy-in: Tabata DU’s

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Strength: Back Squat 6x3

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WOD: 10!

Power Cleans 155/95#

Burpees

1 dumpster dash between each round

Super Saturday

OTM x 8 minutes

3 Deadlifts

OTM x 8 minutes

3 Power Cleans

Rest

15 Minute AMRAP

3 Squat Cleans 135/95#

9 Pushups

12 Calorie Assault Bike

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Sunday

Sunday Funday @ 8 am

Rugby Training/Open Gym @ 9 am

12 min On the Minute

Clean & Jerk Complex

WOD 10 Min Amrap

8 x Pullups

8 x KB Jerks

8 x Russian Twist w Plate

16 x Lunges

Warmup: Athlete’s Choice

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Buy-in: 90 Seconds max rep burpees

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Strength: Bench Press 5x5

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Body Building Bliss:

Super Set x 6 Rounds

Seated DB Press x 8

Seated tricep extention x 8

Seated Banded Row x 12

Seated lateral DB raises x 8

Curl-ups on bench with 6 second tempo down x 6