Monday

Strength
Snatch Complex (Same weight across or increase)
3 Sets: Power Snatch + Overhead Squat + Hang Snatch

WOD
"Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches 75#/55#
4 Burpee Box Jump Overs 24”/20”

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches 95#/65#
4 Burpee Box Jump Overs 24”/20”

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches 115#/80#
4 Burpee Box Jump Overs 24”/20”

Friday

Strength
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

WOD
AMRAP 4:
27/21 Calorie Row
21 Power Cleans 135#/95#
15 Burpee Box Jump Overs 24"/20"

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 115#/80#
15 Burpee Box Jump Overs 24"/20"

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 95#/65#
15 Burpee Box Jump Overs 24"/20"