Friday

Strength
Clean and Jerk
Build to a Heavy Single

WOD
AMRAP 10:00
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters 115#/80#

Wednesday

WOD 1
For Time:
5 Clusters 95#/65#
3 Clusters 115#/80#
1 Cluster 135#/95#
Rest 2:00
5 Clusters 115#/80#
3 Clusters 135#/95#
1 Cluster 155#/105#
Rest 2:00
5 Clusters 135#/95#
3 Clusters 155#/105#
1 Cluster 185#/125#

WOD 2
AMRAP 15:00
15 Toes to Bar
12 Dumbbell Reverse Lunges 20% of BW
9 Dumbbell Clean and Jerks 20% of BW

Monday

Strength
Back Squat 3x5 @ 75%

WOD
Teams of 3:
AMRAP 25:00
150/100 Calorie Row, 100 Power Cleans 135#/95
150/100 Calorie Row, 80 Push Jerks 135#/95
150/100 Calorie Row, 60 Front Squats 135#/95
150/100 Calorie Row, 40 Clusters 135#/95

Liliana Lechuga

Friday

Strength
Front Squat
Work to a Heavy Single

WOD
For Time: 
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters 115#/80#

Coach Rosie and John