Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 10 minutes

3 Power Cleans

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

WOD: For Time:

20 Thrusters 75/55#,

30 Sntatches 75/55#,

40 Calorie Assault Bike

Super Saturday

OTM x 12 minutes ~ Muscle Clean to clean practice

3 Clean & Jerks

Rest

10! of

Power Clean 135/95#

**with 1 rope climb + 1 dumpster dash after each set

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Sunday

8 am Sunday Funday

Skill - 5 x 6

Pullups + DB Bottoms Up Press

20 Min Amrap

• 400 m Run

• 10 Burpee Box Over

• 20 Situps

• 10/15 Cal Row

9 am Recovery Movement

*Open gym avail

Warmup: 10 minutes of:

10 cal row,

PVC pass-throughs,

10 Ring Rows,

10 Alternating Pushups on KB

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Body Building Bliss:

Super Set #1 x 5 Rounds:

(A) DB Bench Press x 12,

(B) Bent over DB Flies x 12,

Super Set #2 x 4 Rounds:

(A) KB Pull overs x 12,

(B) KB High Pulls x 12,

Super Set #3 x 3 Rounds

(A ) Floor Press Wipers x 12,

(B) Seated DB Curls x 12 (each arm)