`

SATURDAY

Warmup: Coaches Choice

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

Super Saturday

“Shark Tank”

30 Minute Workout

25 GHD Situps

50 Double-Unders

20 Power Cleans 95/65#

25 GHD Situps

50 Double-Unders

20 Power Cleans 135/95#

25 GHD Situps

50 Double-Unders

20 Power Cleans 155/105#

25 GHD Situps

50 Double-Unders

20 Power Cleans 185/125#

25 GHD Situps

50 Double-Unders

20 Power Cleans 205/135#

25 GHD Situps

50 Double-Unders

Max Rep Power Cleans 225/145#

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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 ~ Everyone welcome!

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MONDAY

Warmup: 7! of

Pushups

Ring Rows

KB Deadlift

Calories row

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

Strength: Front Squat 7!

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

WOD: 4 Rounds for Time

400 meter run

10 dumbell burpee thrusters 45’s/25’s#

————————————————————

New Haven Rugby Conditioning:

100 calorie row

top of each minute ~ 5 burpee over rower

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