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Saturday

Warmup: Coaches Choice

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

OTMx 8 minutes

3 Snatches

OTMx 8 minutes

3 Clean & Jerk

rest 8 minutes

“Mr Joshua”

5 Rounds for Time

400 meter run

30 GHD Situps

15 Deadlifts 250/160#

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Sunday

Sunday Funday @ 7 am ~ Everyone is Welcome

Amnesty 8 & 9 am - Pick a workout you may have missed or work on a skill

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Monday

Warmup: 10 minutes of

1 dumpster dash

10 wall balls

10 weighted situps

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

Strength: Snatch Grip Shoulder Press 4x6

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

WOD: 10!

Floor Presses @ BW

Burpees

Ab Mat Situps

rest 1 minute then,

1 mile run

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