Rest Day

Three rounds for time of:

10 reps dumbell snatch right arm 45 lb bell
5 Muscle ups
10 reps dumbell snatch left arm 45 lb bell
5 Muscle ups

These are full squat snatches not power snatches.

Split Jerk 1-1-1-1-1-1-1

As many rounds as possible in 20 minutes of:

Run 400m
20 Med Ball Cleans 20lb Ball (Woman's weight 14lb ball)

Heather and Holly

Rest Day

"Healthy
citizens are the greatest asset any country can have."

                                                     -Winston Churchill

Five rounds for time of:

3 reps 135lb Overhead Squat
10 L Pull-ups

"Angie"

For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats