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Tuesday, September 3rd

Skillwork:

Hip Mobility

Strength:

Front Squat 5 x 10 @ Bodyweight

3 x 10 Dumbell Squat Clean [athletes choose weight]

Sellout:

3 Minutes Max Rep Burpees

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Endurance: 6 am @ ECC

Row/Burpees 

Endurance: 5:30 pm @ Sleeping Giant Parking Lot

Trail Run

Wednesday, September 4th

Strength:

Snatch 3 reps @ 45% one rep max [ORM], 2 reps @ 75% ORM, 4 sets of 1 @ 80% ORM

WOD:

3 Minute AMRAP x 3

Rest 1 minute rest inbetween each 3 minute block

5 Pullups

10 Pushups

15 Airsquats

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