Saturday Class time at 8 AM --- 3 Partner Session
(Notes down at the bottom)
30 Min Ladder
1-2-3-4-5-6-etc……….

Level 1
Station #1
1 Snatch 95/65 + 1 Pullup + 1 Double Under or attempts
2 Snatch + 2 Pullups + 2 Double Under or attempts
3 Snatch + 3 Pullups + 3 Double Under or attempts
etc…………..

Station #2
Assault Bike for Calories
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Level 2
Station #1
(Double Unders x 3)
1 Snatch 115/75 + 1 C2B + 3 Double Unders
2 Snatch + 2 C2B's + 6 Double Unders
3 Snatch + 3 C2B's + 9 Double Unders
etc…………..

Station #2
Assault Bike for Calories
---------------------------------
L3
Station #1
(Double Unders x 5)
1 Snatch 135/95 + 1 Ring Muscle Up + 5 Double Unders
2 Snatch + 2 Ring Muscle Ups + 10 Double Unders
3 Snatch + 3 Ring Muscle Ups + 15 Double Unders
etc…………..

Station #2
Assault Bike for Calories

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This is a 3 Partner Training Session. The Assault Bike must always keep moving for calories on Station #2. The other 2 Partners can break up Station #1 as they wish. Whenever the partner on the Assault bike wishes to switch to Station #1, they must be tagged out by another partner. Never 3 Partners on Station #1.
Score = Total Calories on Assault Bike + Total Reps on Station #1

​Strength: Back Squat - 1 Rep - 5 Attempts to hit a PR - 30 Min
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WOD - 15 Min Time Cap
For time - No Rack
30 Back Squats - 95/65 L1, 135/95 L2, 185/135 L3
500 Meter Row
30 Back Squats - Same Loads

​Strength: Clean - 1 Rep Max - 5 Attempts to hit a PR - 30 Min
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WOD: “SQT” - 3 Rounds for time - 10 Min Time Cap
10 Ground to Overhead - 65/45 L1, 95/65 L2, 135/95 L3
200 Yard Shuttle Sprint, 50 Yards there and back twice
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The bench mark on this is the L2.  

​Strength: Snatch - 1 Rep Max - 5 Attempts to hit a PR
---
WOD - 10 Min
For time:
10 Calorie Assault Bike
10 Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
10 Box Jumps - 20/16 L1,  24/20 L2, 30/24 L3 
10 Vertical KB Swings -  35/26 L1, 53/35 L2, 70/54 L3
10 Walking Lunge Steps (each leg)
10 Knee 2 Elbow
10 Push Press -55/45 L1, 75/55 L2, 95/65 L3
10 Ab Mat Sit Ups  L1/L2, GHD Sit Ups L3
10 Wall Ball -  14/10 L1, 20/14 L2, 30/20 L3
10 Burpees

​Skill: Pull Ups / C2B Pull Ups / Bar Muscle Ups - 10 Min
3 Min Test = Max Reps after Warm Up
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WOD - "Loredo" 45 Min CAP!
6 Rounds for time:
24 Squats
24 Push Ups
24 Walking Lunge Steps (total)
400 Meter Run