Friday

WOD
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks 50#/35#
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts 245#/165#

Wednesday

Strength
Push Jerk
Build to Heavy Set of 3

WOD
“Bel-Air”
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks 50#/35#
40 Double Unders
20/15 Calorie Row

Monday

WOD
"This One"
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks 50#/35# (alternating arms every 5 reps)
15 Dumbbell Goblet Squats 50#/35#

Tuesday

Strength
Deadlift
7 Sets of 2
1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

WOD
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks 50#/35#
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts 245#/165#