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Friday

Buy-in: 3x20 Goblet Lunges 70/55#

Strength: OTMx10 minutes of: 2 Back Squat @ BW

3 minute transition

OTMx10 minutes of: 3 Front Squats @ 3/4 BW - taken from the floor

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Saturday

OTM x 10 minutes of: 2 Snatches @ 70% of 1 RM

3 minute transition

OTMx 10 minutes of: 2 Clean & Jerks @ 70 of 1RM

5 minute transition

4 Rounds for time:

10 Pushups

20 Situps

30 Double Unders

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Sunday

Amnesty Sunday - Pick out a workout you may have missed from the week or practice a skill

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Monday

Buy-in: 1 minute max rep Wall Balls 30/20# to the 10' target

Strength: OTM x 10 minutes of:

3 Front Squats @ 80% of Power Clean Max (must be taken from floor)

5 Dead lift at the same weight

3 minute transition

32 Box jumps for time 30/24"

Extra Credit: 3x12 Glute-Ham Raises

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