Friday

Strength
Squat Snatch
Heavy Single

WOD
For Time:
20 Power Snatches 95#/65#
20 Lateral Barbell Burpees
20 Overhead Squats 95#/65#
20 Lateral Barbell Burpees
20 Squat Snatches 95#/65#

Wednesday

Strength
Overhead Squat
Build to a Moderate Set of 3

WOD
AMRAP 3
21/15 Calorie Row
21 Lateral Row Burpees
Max Overhead Squats 75#/55#

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Row Burpees
Max Overhead Squats 95#/65#

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Row Burpees
Max Overhead Squats 115#/80#

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Row Burpees
Max Overhead Squats 135#/95#