Rest Day

Open Gym sessions @ 5.30-7am, 11.30-12.30, 5.15-7pm

Run/Row 5k
(Run to 400 turn around, take a right down Gene George and run to 2nd round a bout and back around church)

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

V1.
A1) Bench Press 8-8-8-6@64,64,64,69
A2) Bent Over Row 8-8-8-6
A3) Wide Grip Strict PU 10-10-10-10

V2.
10rds
7 DB Bench
7 DB Bent Over Rows
7 DB Bent Over Flys
7 DB HPC 7 DB Jerks

8 min AMRP
3 Sq Clean
2 BOB
1 PU/ C2B/ BMU
A)155/105, B) 135/85, C)115/75, RX+)185/125

Endurance 6rds
Run 800
Rest 3 

Weightlfiting
Hi Pull + Power Clean 1-1-1-1-1@65-75 
Power Clean 2-2-2-2@ 85

Conditioning 5rds
30 Cals on Bike Erg
30 Shuttle Runs
* Rx+) w a vest

Sessions @ 8,12.30

21 Clean and Jerk / Power Snatch 75/55
Run 400
18 CnJ/P. Snatch 95/65
Run 400
15 CnJ/P.S. 115/75
Run 400
12 CnJ/P.S. 135/85
Run 400