Wednesday

Strength
Barbell Cycling
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM Hang Squat Clean

WOD
"Trail Blazer"
3 Rounds For Time:
800 Meter Run
80 Double Unders
21 Push Presses 115#/85#

Wednesday

Strength
Squat Clean Complex
Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean


WOD
"Clean Sheet"
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans 95#/65#

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Hang Squat Cleans 115#/80#

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans 135#/95#