Saturday

       7:00am- Beginners                                  9:00am - Health

- Skill: Push Jerk                                - Strength: 8 Minute Complex (start empty bar)
a) Good dip                                             3 Deadlifts
b) Good dip + drive                                2 Power Cleans
c) Good dip + drive + dip                       1  Split Jerk

- Wod                                                -  W-O-D
    12 Mins Amrap                                Teams Of Two 18 minutes
  9- Shoulder to over head                 100 Double under / 200 Singles
 12- Medicine ball cleans                     40 Backs Squats / must be 20/20 reps 135/95
30- Double Unders / 60 Singles        20  Shoulder 2 Over Head / must be 10/10 135/95
                                                            10   Sumo Deadlift High Pull / must be 5/5 135/95



8:00am -Performance  

Strength: Muscle Ups
Muscle Up
30sec:Work  60sec:Rest

WOD: 10 Minute Amrap
30 Double-unders
15 Power snatches (75lbs / 35kg)

Midline
Teams of 2
Races to 80 TTB