`

Saturday

Warmup: Coaches Choice

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WOD: 5 Min AMRAP

Squat Clean & Jerks 165/95#

Rest 10 minutes

“Randy”

75 Power Snatches for time 75/55#

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Sunday

Amnesty – Pick a workout you may have missed during the week or work on a skill

*Sunday Funday – 7 am Anyone Welcome!

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Monday

Warmup: 10 minutes of:

15 meter bear crawl

15 reverse hypers

15 ab mat situps

15 jumping jacks

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Buy-in: 30 Thrusters for time 45/35#

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Strength: Power Jerks 1x10, 2x6, 3x3, 3x1 ~ Increasing Loads

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WOD: 12 min AMRAP

12 KBS 55/35#

12 Box Jump and overs 24/20”

1 Dumpster Dash

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