`

SATURDAY

Warmup: Coaches Choice

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

8 minute AMRAP:

21-18-15-12-9:

Row for Calories

GHD or Weighted Situps

Rest 7 Minutes

3 Minute AMRAP:

Cleans 185/135#

Rest 7 Minutes

10 Minute AMRAP:

1 Dumpster Dash

2 Rope Climbs

3 Jerks 185/135#

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SUNDAY

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

*7 am Sunday Funday Crew ~ Everyone Welcome!

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

MONDAY

Warmup: 3 Rounds of

15 medball cleans

12 pushups

9 burpees

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

WOD: 20 minute AMRAP

1000 meter row (Only do the row to start)

then,

20 Hang Power Snatches 75/55#

20 Front Squats 75/55#

20 Sumo Deadlift High Pulls 75/55#

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

Sellout: 20x1 Snatches 165/95#

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