SATURDAY

CrossFit WOD:

30 air squats

30 pull ups

30 du’s

30 walking lunges w plate overhead 45#/35#

30 kb sdhp 53#/35#

30 K2E

30 cal row

30 kb swings 53#/35#

30 push ups w h/r

30 push press 95#/65#

*** Level 1 will be scaled and modified accordingly

WEIGHTLIFTING/OLY

clean pulls 5 x 2 work on speed and technique and build with each set of 2

hang power clean + jerk  2 +1 x 5  

Snatch balance – work up to a heavy double

Core: 100 situps