Weekly Overview	Events/Classes
Monday	Hip Thrusts/Dumbbell Press	
Tuesday	Snatch/Muscle-Up Development	
Wednesday	Conditioning Intervals	Ab Attack at 5:45 PM
Thursday	Clean	
Friday	Bent Over Row/Shoulder Health	
Saturday	Squad WOD	Seventh Heaven Comp WOD at 7:15 AM Zac and Mariah Farewell Hike at Scott’s Run at 12 PM
Sunday	Bench Press	

Strength
Every 2:00, 4 Rounds
1) 6/6 X33-Tempo Half Kneeling Single Dumbbell Press
2) 12 Hip Thrusts (↑, start around 50-55% of Back Squat)
*X33-Tempo – 3s pause overhead, 3s eccentric

Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
16 Single Dumbbell Push Jerk (50/35) (FX: 35/20) (RX+: 70/50)
24 Sit-Ups