Monday

Overhead Squat
3-3-3-1-1-1

5 Rounds for time
-12 KB Swings #36/#25
-12 Knees to Elbows
-20 Double Unders

Saturday

In teams of 2, with only 1 team member working at a time, complete the following in any order desired.

-100 Box Jumps (24"/20")
-100 KB Swings (#35/#25)
-100 Jumping Pullups
-100 Walking Lunges
-100 Knees to Elbows
-100 Push Press (#45/#35)
-100 Hose Waves
-100 Wall balls (#20/#14)
-100 Burpees
-100 Double Unders

Friday

***NO evening classes tonight!***

Front Squat
3-3-3-3-3

WOD
7 Rounds for time of...
-9 Pullups
-6 burpees
-Push Press/Push Jerk #155/105

Thursday

***There will be no evening classes on Friday night. The morning schedule will run at the normal times***

Snatch Balance or Snatch Push Press
2-2-3-3-3

As many rounds as possible in 15 minutes:

-3 L-Pullups/Deadhang Pullups/Kipping Pullups
-6 Ring Dips

Wednesday

Tara at the WCS weightlifting seminar with Mike Gattone.

Power Clean + Clean:

5 Sets.

5 Rounds:

15 Overhead walking lunges 45/25
25 Kettlebell Swings 35/25

Tuesday

Jerk:

2-2-1-1-1

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Monday

Deadlift:

5-5-3-3-3

Kettle Bell Snatch Test:

10 Minute test used by the Secret Service in it's selection process, complete as many KB Snatches in 10 minutes as possible:

-Men use #55, Women use #35.
-KB may be switched H2H as many times as desired to give the other arm a rest.
-KB may be rested on the ground if needed, but must be in motion at the 10 minute mark.
-World Record for this event is 275 Snatches, 200 is a desirable score and something to shoot for.