`

SATURDAY:

Warmup: Coaches Choice
++++++++++++++++++++++++++
OTMx8 Minutes
3 snatches
--rest 3 minutes--

+++++++++++++++++++++++++++
OTMx8 Minutes
3 clean and jerks
--rest 3 minutes--

++++++++++++++++++++++++++
8 minute AMRAP:
3 handstand pushups
5 med ball cleans (30#/20)
9 ab mat situps
--Rest 4 minutes--

++++++++++++++++++++++++++
Row 2k

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

SUNDAY: 
PICK A WORKOUT YOU MAY HAVE MISSED DURING THE WEEK OR WORK ON A SKILL.

*Sunday Sunday crew meets at 7am*

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

MONDAY:

Warmup:
4 rounds:
6 plank to prayer
7 pushups
8 kettlebell swings
++++++++++++++++++++
Buy In: 10 minutes heaving snatch balance practice
+++++++++++++++++++++++++++++++++++++
Strength: Back squat 7x2 (max load)
+++++++++++++++++++++++++++++++++++++
WOD: 
6 rounds:
1 minute max rep burpees
1 minute max rounds 10m run
1 minute rest

Comment