Strength: Deadlifts, then… For time: – Power Snatch X 21 @ 95#/65# – Hand Release Push Up X 21 – Run X 200 meters – Power Snatch X 15 – Hand Release Push Up X 15 – Run X 200 m – Power Snatch X 9 – Hand Release Push Up X 9 – Run X 200 m

Heavy Power Clean Practice. Work up to heavy singles but not a 1RM. Maintain good form. Then… Team WOD to follow.

Week 2 Squats, then… – Curtis P X 10 @ 95#/65# – Pull Up X 1 – Curtis P X 9 Pull Up X 2 … – Curtis P X 1 – Pull Up X 10

For time, in order: – Sandbag Carry X 1 mile @ 60#/40# – Sandbag Squat X 50 @ same load – Sledgehammer X 100 – Pull Up X 25 – Dumbbell or Kettlebell Farmers Carry X 400 meters @ 50#/35# (single db or kb, switch hands as needed)

Week 1 Strict Press. Then… Rounds in 20:00 of: – Hang Power Clean X 15 @ 115#/75# – – Overhead Walk X 50 meters – Push Jerk X 15 – Overhead Walk X 50 meters Overhead Walk = holding bar overhead as in an overhead squat and waking 50 meters

3 Rounds for time of: – Kettlebell Swing X 75 (yes, 75) @ 50#/35# – Run 400 meters

This Friday is “Guest Day” at PR Fitness.  We are looking forward to meeting a whooooole bunch of friends and family of our PR Crew and sharing with you a little sample of what this Crazy PR Community is all about.  See you soon!

3 Rounds for time: – Double Under X 50 – Deck Squat Burpee X 10

Skill Session followed by, 7 rounds for time of: – Pull Up x 5 – Tire Flip x 10 – Handstand steps x 15 or hold x :30 – Air Squat X 20

Skill: Handstand practice 5 rounds of: – Run X 400 meters – Sandbag Clean X 10 @ 60#/40# – Kettlebell or Dumbbells Push Press X 15 @ 35#/20#