`

SATURDAY

Warmup: Coaches Choice

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

WOD: For Time

800 meter run then,

6 Rounds of

5 Power Snatches 135/95#

10 Toes to Bar

15 Wall Balls 20/14# then,

1 mile Run

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SUNDAY

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

===========================

MONDAY

Warmup: 3 Rounds of

300 meter row

10 ball slams

10 slam ball front squats

20 weighted situps

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

WOD: For Time

800 meter run

30 wall balls 20/14#

30 box jumps 24/20"

30 kbs 55/35#

20 wall balls

20 box jumps

20 kbs

10 wall balls

10 box jumps

10 kbs

800 meter run

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

Strength: Hang Cleans 5x6 (Moderate weight)

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