`

SATURDAY

Warmup: Coaches Choice

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

3 Rounds for time:

10 Power Cleans 185/135#

20 Chest to Bar Pullups

30 Double Unders

Rest 10 minutes

10 Minute AMRAP:

1 Hang Snatch 115/65#

1 Burpee

2 Hang Snatches

2 Burpees

Continue adding one rep per movement until time is called

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

SUNDAY

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

*Sunday Funday - 7 am Everyone Welcome!

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

MONDAY

Warmup: 3 rounds

30 seconds of wall balls

30 seconds rest

30 seconds wall ball deadlift

30 seconds rest

30 seconds wall ball push press

30 seconds rest

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

Buy-in: 3x10 Bent over dumbbell flies + 10 lateral dumbbell raises

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

WOD: 20 Minute AMRAP

7 Kettlebell Swings 70/55#

7 Burpees

Dumpster Dash

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

Strength: OTMx10 minutes

3 Front Squats

Comment