Weekly Overview	Events/Classes
Monday	Front Squat
Tuesday	Snatch
Wednesday	“The Chief” Benchmark WOD
Thursday	Long Conditioning
Friday	Lower Body Hinge, Lunge
Saturday	Squad WOD
Sunday	Gymnastics Push/Pull

Strength
Every 3:30, 4 Sets
Front Squats
1-2) 6 @75%
3) 4 @80%
4) 4 @85%

Superset Accessory (2+ out of 4)
10 Prone PVC Press
*Hold onto bar b/t reps

Conditioning
For Time:
800m Run
16 Bar Muscle-Ups (FX: 8 OR Chest to Bar Pull-Ups) (RX+: 20 OR Ring)
400m Run
8 Bar Muscle-Ups (FX: 4 OR Chest to Bar Pull-Ups) (RX+: 10 OR Ring)
*14:00 Cap
*Rain Sub: 1000/800m Row, 500/400m Row