Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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Strength: 15 minutes to establish a heavy single clean

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

WOD: OTM x 20 Mins:

ODD Minutes: 2 Power Cleans 135/95# +5 Burpees over bar

Even Minutes 6 Back Squats taken from floor with same weight

Warmup: 6 Rounds of:

10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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

Strength: 15 minutes to establish a heavy single jerk

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

WOD: 20-10-5 of

Double DB Deadlift,

Single DB Russian Twist,

20-10-5 of

Double DB Hang Squat Clean,

Burpees,

20-10-5 of

Double DB Shoulder to Overhead,

10- meter sprints

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes

ODD minutes - 40 second row,

EVEN minutes - 40 second shuttle run

Warmup: Single Arm KB Push Press 3x6/side,

KBS with 3 second pause at top 3x8,

Weighted Hip Extension with KB

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

Strength/Skill: 15 minutes to establish a heavy single Snatch

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

WOD: For Time:

50 lunges then,

5 Rounds of

5 HSPU's,

10 T2B,

400 meter run