Monday 
Power Clean 5x5

B)3RFT
25 Sit ups (GHD where Possible)
15 Full Cleans 135/95

Tuesday
Snatch Work up to Heavy Single

B) amrap 10
30 DUs (60 Singles)
10 Hang Power Snatches 95/65
30 Dus (60 singles)
10 Thrusters 95/65

Wednesday
Lurong Living
"Baseline Plus" Retest 17min cap (Level 1 does 1 round only)
2RFT (Level 3/2)
500m Row
40 Goblet Squats 53/35,(Air Squats for Level 1/2)
30 Wall Sit Ups
20 Deficit Push Ups/Push Ups/Knee Push Ups
10 Strict Pull Ups/Pull Ups/Ring Rows

B) Push Press 5x4
Farmer Carry 5x75 (ahap)

Thursday
Work up to a heavy Single Deadlift
B)3RFT
30 HR Push Ups
15 Deadlifts 225/155
10 Burpees over Bar

Friday
Bench Press
(work up to Heavy Single)

B)5 Rounds of
E4MOM
400m Sprint
20 Wall Balls 20/14

Saturday
Max Out Saturday/Lurong Living challenge WOD

B) 10,9,8,7,6,5,4,3,2,1
Pull Ups
L sit (For that number of seconds x2)
-50 foot Prowler Push after each round 90/50

Sunday
@Mutiny Crossfit
1130-1pm Mock Olympic Weightlifting Meet.
Free for CF Lomita Members/Staff