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!

8 x 40s ON / 20s OFF:
- Row

Rest 3:00

8 x 40s ON / 20s OFF:
- Ski

Rest 3:00

8 x 40s ON / 20s OFF:
- AB

Score: Total calories

Warm Up
Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn.
then
2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
Single leg RDL
Reverse Lunge
DB Snatch
Half Kneeling press
Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
rest 1 min bwn round

A: E30S for 10min
1x Snatch @light weight
B: Back squat 5-5-5
C1: excentric sissy squat 3x5
C2: isometric copenhagen exercise 3x30sec/leg

WOD
14 Min AMRAP

20 Barbell Front Rack Lunges 95/65
16 Box Jumps 24/20

2 Rounds:

1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
10 Alternating Samson Lunges with Side Bend
10 Air Squats
1 min General Movement: jog, jumping jacks, jump rope, bike or row

Core strength
EMOM x 10
Even: 45 second plank
Odd: 10 TTB or 15 leg raises