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

Sessions @ 7,8,9,10

First batch should be out at 1130!! What are we talking about? The 2024 edition of the 540 Crawfish Boil. Cornhole Tourney….. Crawfish….. Friends….. Memories. No wonder that on a recent survey taken of 540 members, the Crawfish Boil ranked as the 2nd most enjoyed holiday after Christmas. ;)
BYOB, ALL are welcome. Hope to see everyone there.

Team 3rds
50/42/35 on Bike 
50 Front Squats A)155/105, B)135/85, C)95/65, RX+) 185/125
50 GHD's / Medball Situps / Weighted 15/10
50 Shuttle Runs

Weightlfiting
A) 3-4 sets
8/8 Landmine Lunges
8 LM Thrusters *UB if possible
10 DB Bench
B) 3 sets
Banded Chest Flys
10 Dual DB Bent over Flys

Conditioning 7 min AMRP
3 SB OTS
3 WW