Thursday

WOD
“Round Trip"
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

Friday

Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

WOD
"Sore Eyes"
AMRAP 20:
20 Wallballs 20#/14#
20 Power Snatches 75#/55#
20 Box Jumps 24”/20”
20 Push Presses 75#/55#
20/14 Calorie Row

Thursday

ROMWOD

then

WOD
3 Rounds:
3:00 Calorie Row
2:00 Shuttle Runs
1:00 Sit-Ups
Rest 2:00

Friday

Strength
Clean and Jerk
3 Cleans + 1 Jerk at 60%
3 Cleans + 1 Jerk at 65%
3 Cleans + 1 Jerk at 70%
3x(3 Cleans + 1 Jerk) at 75%

Front Squat 5x4 at 75%

WOD
7 Rounds:
5 Squat Cleans 135#/95#
15 Cal Row
30 Double Unders

Rest 1:00 between rounds