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Tuesday

Warmup: 3 Rounds of

10 OHS theropy

10 Gobblet squats

10 Pushups

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50 Burpees for time with 10 DU's or Single Unders at the top of each minute

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OTM X 8 mins - 3 Back Squats @ BW

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

3x3 Min AMRAP with 2 minutes rest after each round

5 KBS 70/55#

5 Box Jumps 30/24"

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Endurance: meet at ECC @ 6 am

8, 10 or 12 x 200 meter row + 200 meter run ~ self regulated rest

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Wednesday

Warmup: 10 rounds

2 HSPU's

4 GHD Situps

6 OLY bar hang snatches

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50 wall balls for time ~ at the top of each minute do 10 pushups - 6 min time cap

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

10!

Power Clean 155/95#

3x DU's

Dumpster dash

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Thursday

Warmup: 8 mins of

5 burpee box overs

10 push ups

15 ab mat situps

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Teams of 2 athletes do the following without rest between

7 minutes at each movment to establish a 2 rep max at each of the following movements:

Deadlift

Front Squat

Hang Clean

Score = total combined weight of each movement

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Enduance: TBD