Warmup: Athletes Choice

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

Buy-in: Reverse Hypers 4x8

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

Strength: Snatch Grip Deadlift 5x3

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

Practice: Snatch 20x1

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

WOD: 10 minute AMRAP

5 Power Snatches 95/65#

10 Knees to Elbows

———————————————

Endurance: Meet at ECF @ 530 am

Run 2 miles then,

24-21-18-15-12-9-6-3 of

Pushups

Situps

Calories on Bike

Warmup: Athlete’s Choice

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

Buy-in: Tabata DU’s

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

Strength: Back Squat 6x3

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

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

=============================

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