Saturday & Sunday, January 11th & 12th

Super Saturday

OTM x 10 minute

2 Snatches

then,

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

100 10 meter sprints,

30 GI Janes

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

Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

Skillwork, Superset of:

- KB Swing (Throw 😉) 4x5 each arm then,

- 10 Alt Cossack Squats

10 Rounds for Time:

3 Hang Clean

3 Front Squat

3 Push Jerk

200 m Row

*Single KB, Alt Sides ea. Round

Open Gym @ 9 am

New Haven Rugby Strength & Conditioning @ 10 am