Monday

Strength
5×4 Back Squats, same weight across

WOD
For Time:
3 Rounds of “Double DT”
24 Deadlifts, 155#/105#
18 Hang Power Cleans, 155#/105#
12 Push Jerks, 155#/105#
Rest 2 minutes between rounds.
 

Bart Smith

Friday

WOD
AMRAP 20:00
50 Wall Ball 20#/14#
50 Double Unders
40 Box Jumps 24"/20"
40 Toes to Bar
30 Chest To Bar Pull-Ups
30 Burpees
20 Cleans 145#/100#
20 Jerks 145#/100#
10 Snatches 145#/100#
10 Muscle Ups
 

Bryan Reel

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

ROMWOD

Wednesday

WOD

With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)

C. At the 24:00
Complete 4 rounds for time of:
15 unbroken Thrusters, 95#/65#

*You're working on speed for the cleans and power snatches not strength. This is supposed to be light and not supposed to tax you.