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SATURDAY

Warmup: Coaches Choice

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Skill/Strength: 30x1 Snatches (can be power or full squat - depends on need)

*Focus on form and technique not speed

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WOD: 2 Rounds for Time

25 Pullups

50 Pushups

75 Air Squats

1 Mile Run

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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

5 Sots Presses with PVC Pipe

10 skull crushers

15 Cal. Row

20 Banded Pull aparts

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Conditioning:

800 meter run then,

21-15-9 of

Deadlifts 185/115#

Burpee over the Bar

Pullups

then, 

1000 meter row

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Strength: Push Press 3x10

*with 10 Ring Rows after each set

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