Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

3 Clean & Jerks

Rest

For Time: 30 minute CAP!

800 meter run,

30 Clean & Jerks 115/75#,

20 Calorie Assault Bike,

10 Chin-ups,

5 Rope Climbs,

800 meter run,

5 Rope Climbs

10 Chin-ups,

20 Snatches 115/75#,

30 Calorie Assault Bike

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

Sunday

Sunday Funday @ 8 am

Sunday Strength - Bench 6x4 (1.5s)

10 Min Amrap

• 10 x Floor Press 95/65

• 10 x Plate Ground to Overhead

• 10 x Plate Russian Twist

• 10 x Box Overs

2 min Rest Then…

5 Min Amrap

• 5 x Floor Press 135/95

• 5 x Med Ball Cleans

• 5 x Kneeling Med Ball Slams

Open Gym @ 9 am

New Haven Rugby @ 10 am

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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

Skill/Strength: 15 minutes working on clean technique

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

WOD: 6 Rounds for Time:

3 HSPU's,

9 hang clean 135/95#,

24 DU's,

Row 200 meters

Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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

Skill: 15 minutes working on Turkish get-ups

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

WOD: Teams of 2 Athletes- For Time:

50 Calorie Bike,

100 Burpees,

50 Calorie Bike,

75 Burpees,

50 Calorie Bike,

50 Burpees,

50 Calorie Bike,

25 Burpees

——————————————————-

Endurance: Meet at ECF @ 530 am

Same as main WOD