SATURDAY SCHEDULE*

9 am: Open Gym(make up anything you missed, make up your own workout or work with coaches on a particular movement or skill)

930 am: IM30 (workout below)

10 am: IM60 (workout below)

11-12(Natomas only): Open Gym

12-2 potluck along with Natomas community market and live music… and still Open Gym.

IM30 Workout

2 rounds(20 minutes total)

5 min row(at 70-80%)

5 min AMRAP

(4 burpees to a plate+8 jumping lunges+ 12 ground to ovhd)

IM60

skill: 10 minutes of sled pushes or power cleans

“Bike Drop”
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)