Wednesday

Strength
Deadlift (add 10 pounds to your 1RM)
5 reps at 65%
5 reps at 75%
Max reps at 85%

WOD
4 Rounds For Time:
10 Power Cleans 135#/95#
10 Bar-Facing Burpees
 

Tuesday

WOD
AMRAP in 12:00
1 Clean at 185#/125#
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

Strength
Back Squat
3x5 at 75%
1 rep at 85%

Monday

Strength
Shoulder Press (add 5 pounds to your 1RM)
5 reps at 65%
5 reps at 75%
Max reps at 85%

WOD
For Time:
21-15-9 reps of: 
Squat Snatch 95#/65#
Chest To Bar Pull-Ups
 

Friday

Strength
Push Press
5 reps at 40%
5 reps at 50%
5 reps at 60%

WOD
Ascending Ladder for 10 Minutes:
3 Clean & Jerks 155#/105#
3 Over-the-Bar Burpees
6/6, 9/9... and so on

Jessica Jones and Karen Pfister