Super Saturday

OTM x 10 minutes

2 Snatches

OTM x 10 Minutes

2 Power Cleans

Rest

22 minute AMRAP

3 Hang Snatches 95/65#

5 Pullups

7 Hang Cleans 95/65#

9 Cals on Assault Bike

1 Dumpster Dash

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Sunday

Sunday Funday @ 8 am ~ Everyone is welcome

Rugby Session/Open Gym @ 9 am

Strength:

20 min, on the 2 Minute

6 x Clean & Jerks

22 Min AMRAP

• 15/25 Cals Row

• 30 S2OH (KBs)

• 50 DU / 100 SU

Warmup: 10 minutes of:

200 meter row,

10 ab mat situps,

10 ring rows,

10 seated plate raises to over-head

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Strength: Super Set x 5 Rounds

1a - Bench Press x 5

1b - Seated plate raises x 8

1c - Ring Rows x 8

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WOD: OTM x 20 Minutes:

Odd minutes: 6 burpee pullups,

Even minutes: 6-10 dips

Warmup: 15 minutes of

Banded Hip Flexors x 10,

Seated Leg Extension with Medball x 10,

Lying Leg Curls with Medball x10,

Banded Kickouts x 10 (each leg)

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Strength/Skill: Squat Clean 12x1

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WOD: 10! of

Snatches 95/65#

GHD Situps

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Endurance: Meet at ECF @ 530 am

30 minute amrap

Obstacle Course :)