On the weekends we FLEX!

STRENGTH:

Back Squat

4@60%
4@70%
4@75%
4@80% (2 sets)

BeachFit will do:

10 Front Rack KB Single Arm Lunge (5R, then 5L)

:20sec Hollow

:20sec Superman

Rest :30sec.  Repeat 4 more rounds.

WOD:

#lucky 7

10rds for time:

7 Deadlift (95/65lbs)

7 Front Squats

7 Push Jerks

BeachFit will do:

10rds for time

7 KB Deadlifts

7 KB Front Squats

7 Push Jerks
 
Optional Oly Strength Work: 

Snatch

4@60%
4@65%
4@70%
4@75% (2 Sets)