Friday

Strength
Barbell Cycling - Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.

Stamina Squats
3 Rounds:
12 Back Squats - 70% of 3RM Back Squat
Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12.

WOD
"Scarface"
5 Rounds For Time:
8 Power Snatches 115#/85#
8 Bar-Facing Burpees

Wednesday

Strength
Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95

WOD
"Meter Maid"
For Time:
200 Meter Run
27 Wallballs 20#/14#, 27 Box Jumps 24"/20"
200 Meter Run
21 Wallballs 20#/14#, 21 Box Jumps 24"/20"
200 Meter Run
15 Wallballs 20#/14#, 15 Box Jumps 24"/20"
200 Meter Run
9 Wallballs 20#/14#, 9 Box Jumps 24"/20"
200 Meter Run