Weekend Schedule:

Saturday: 8am YOGA, 9:30am WOD

Sunday: Open Gym 12:30-2:30PM

ATHLETE

A. “Saturday Morning Special”

15 min EMOM*
Min 1: 15 Wall Balls
Min 2: 15 KBS (53/35)
Min 3: 15 Box Jump
Min 4: 15 Push Press (95/65)(75/55)
Min 5: 15/12 Cal Row

*Modify to less reps each minute if needed

B. Core Crush
4-5 Rounds:
0:10 Hollow Hold
0:10 Arch/Superman Hold
0:10 L-Sit at hardest difficulty
10 V-ups w/ Abmat between feet

COMPETITOR

*See Nicole for Bar Muscle Up Skill Work if you are interested

1. Power Snatch
55%/2
60%/2
(65%/3)3

2. Power Clean
55%/2
60%/2
(65%/3)3

3. Back Squat
(65%/3)3

4. Conditioning
EMOMx15
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20″)
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row