SATURDAY Metcon Metcon (Time) 8 RDS 8 HANG SQUAT CLEANS 65/95 8 KTES 8 BURPEES OVER THE BAR 8 PUSH PRESS 8 ONE ARM DB THRUSTERS 20/30 200 MT RUN RX+ 95/135 DB 35/50

FRIDAY Warm-up Metcon (Time) 3 RDS 800 MT RUN 15 POWER SNATCHES 65/95 10 WALK THE FLOOR 1 ROPE CLIMB

THURSDAY Warm-up Weightlifting 3 MORE WEEKS OF OLY POWER POSITION SNATCH 50% X 3 55%X3 60% X 3 MID HANG SNATCH 60% X 3 65% X3 70% X 2 75% X 2 SNATCH 65% X 3 70% X3 75% X 2 80% X 2 80% X 2 SNATCH BALANCE

WEDNESDAY Warm-up Metcon (Time) 5 RDS 8 PISTOL SQUATS 12 POWER CLEANS 95/135 16 GABBY’S SIT UPS 400 MT RUN

HAPPY BIRTHDAY TOMMIE AKA BT HAPPY BIRTHDAY TODD! Warm-up Metcon (Time) FOR TIME BUY IN 4 BAR MU 55 DUBS 43 THRUSTERS 65/95 55 DUBS 43 PULL UPS 55 DUBS 43 STOH 55 DUBS 43 PUSH UPS BUY OUT 3 BAR MU RX 65/95

MONDAY Warm-up Metcon (Time) 50 DB POWER SNATCH 20/30(ALTERNATING ARMS) 200 MT RUN 25 OHS 65/95 40 DB POWER SNATCH 200 MT RUN 20 OH SQUATS 30 DB POWER SNATCH 200 MT RUN 15 OH SQUATS 20 DB POWER SNATCH