Wednesday

Strength
Snatch 1RM
Clean and Jerk 1RM

WOD
EMOMx10
5 Front Sqauts for max load
10 HSPU - do as many as possible strict
 

FRANK RIOS and SONIA LECHUGA

Tuesday

Strength
Deadlift Work up to a heavy double deadlift

WOD
4 Rounds:
500 Meter Row
400 Meter Run
30 V-Ups
 

JAMIE MCGOWAN and MIKE REGULA

Monday

Strength
Back Squat 3x6, same weight across

WOD
5 Rounds For Time:
AMRAP 3:00
3 Power Cleans 135#/95#
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
 

COACH LILLIANA and COACH TOM

Friday

WOD
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs 20#/14#
1:00 SDHP 75#/55#
1:00 Box Jumps 20"
1:00 Push Press 75#/55#
1:00 Row (Calories)
1:00 Rest

Then

ROMWOD