Skill and drill -12-15 minutes
~Pic 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
~If you missed a strength session from Monday, Tuesday, Wednesday, or Friday you can also make that up in this section.


“Hot and Fancy”
Teams of 2 must complete 5 rounds of the following:
1K row
100m double kb front rack carry, 55/35# per hand
10 strict pull ups

**The teams can break up each exercise anyway you want, but they must complete each movement before moving onto the next.