WARM UP :30 Drills (2 Rounds) Jumping Jacks Seal Jumps Good Mornings Lunges Plank Hold Push-ups Bar Hang SKILL 10 Min T2B Skill Work then 3 Rounds: :60 ME T2B :60 Rest WOD 4 Rounds: 10 Power Snatch (115/75) 20 Lunges

WARM UP 400m Run 10 Inch Worms PVC Warm Up STRENGTH 15 Min to Work Up to Max Complex: Push Press + Push Jerk + Split Jerk WOD 12 Min AMRAP: 10 Goblet Squats (24/16) 15 Box Jumps 20 LHPU  

*** ONLY A COUPLE DAYS LEFT TO SIGN UP FOR TRAVIS MASH’S LEARN 2 LIFT SEMINAR THIS WEEKEND.  THIS WILL BE A 1 OR 2 DAY SEMINAR COVERING BOTH POWERLIFTING (BENCH/SQUAT/DEADLIFT) AND WEIGHTLIFTING (SNATCH/CLEAN AND JERK).  CONTACT COACH NICK FOR MORE INFO OR GO HERE FOR MORE INFO! WARM UP 400m Run 3x: 20 Russian Swings