Saturday July 9

Saturday:

Warmup:
Coaches Choice
+++++++
OTMx8 Minutes
3 snatches
--rest 2 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)
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WOD: 
6 rounds:
1 minute max rep burpees
1 minute max rounds 10m run
1 minute rest