Friday

Strength
Snatch 1RM
Clean and Jerk 1RM

WOD
3 Rounds For Time: 
10 Power Snatches 95#/65#
10 Box Jump Overs 24"/20"

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

Bernadeta Lesny

Wednesday

Strength
Power Clean 3x2 at 65%
Then
Front Squat 3x2 at 70%

WOD
AMRAP 7:00
Wallballs 20#/14#
*EMOM: 5 Deadlifts 225#/155#

Tuesday

Strength
Clean and Jerk 3x5 same weight across

WOD
For Time: 
50/35 Calorie Row
800m Run
30 Kettlebell Swings 70#/53#
20 Bar-Facing Burpees

Michal Stasiowski