Monday

Strength
Snatch 3x3 same wight across

Back Squat 3x3 at 70%

WOD
AMRAP 15:00
60 Double Unders
30 Calorie Row
15 Overhead Squats 115#/80#

Jeff Ptasinski

Friday

Strength
Power Snatch
Work up to a heavy set of 3 (touch and go)

WOD
For Time:
21-15-9
DB Hang Squat Cleans 20% of BW
Hand Stand Push Ups
600m Run

Rachel Potter

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

Coach Rosie

Wednesday

Strength
Power Clean
Build to a heavy triple

WOD
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans 135#/95#

Rest 4:00

AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans 155#/105#

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans 185#/135#

Heide O'Brien