Amrap 10
Ladder +1
1 push press 42.5kg
1 burpee box jump 60cm

Warm Up
2 rounds
30 Secs each
Knee Hug alternating
Grab foot behind alternating
Grab shin pull up (glutes/hips)
Leg swings
Reverse lunge twist toward knee
Arm Circles/Butterflies
200m jog

Workout
Run 2 miles Fast Pace

Cool Down
Walk 400 meters

Core Work
5-8 sets
Plank hold
45secs on 15secs off

Amrap 15’
5-5 x Clean&Press
8 x Goblet Squat
11 x Sit-up

Rest 5’

Amrap 15’
5-5 x Snatch
8-8 x OH Reverse Lunge
15 x V-Up

Afterparty
Amrap 3’
Plank

Front squat 8x5/ ran
Up to heavy!

3 rounds of
10 x Dead Swing
5-5 x Press
20 x XV-up

3 rounds of
1 min Plank
15 x Russian Swing

Wod
6 rounds of
Amrap 3’
3-3 x Snatch
6 x Push-Up
9 x Air Squat
Rest 2’

TGU 3-3-3-3
+
5rft:
10 Alternating DB c&j
10 TTB
250/200m row

Basic Condition

Row 40 min
Bike 40 min

*every 10 min. 3 - 5 RMU

A: Power snatch+ drop snatch+ squat snatch
B:Squat clean doubles
C: Pause Split jerk doubles from rack

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!