Monday

Strength
Back Squat
5 reps at 77%
1 rep at 83%
5 reps at 77%
1 rep at 85%
5 reps at 77%
1 rep at 87%

WOD
5 Rounds For Time:
9 Power Cleans 135#/95#
15 Push-ups
21 Squats
200 Meter Run

Friday

Strength
Back Squat
4 reps at 78%
1 rep at 83%
4 reps at 78%
1 rep at 86%
4 reps at 78%
1 rep at 88%

WOD
AMRAP 17:00
20 Calorie Row
17 Power Snatches 75#/55#
20 Box Jumps 24"/20"
17 Wallballs 20#/14#

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.

You may also come in and do a nice long ROMWOD

John Sales

Wednesday

WOD
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk
Rest as needed between sets
High Hang = Pockets
Hang = Knees
Full = Ground

*Compare to 01/20/2017

Jose Lechuga and Melanie Dambrogio