Monday

Strength
Power Snatch 3x3 at 70%

Overhead Squat 3x3 @ 70%

WOD
For Time:
21-15-9:
DB Snatches 20% of bw
Calorie Row

...Directly into...

21-15-9
Box Jump Over 24"/20"
Pull-Ups

Jack Shannon

Friday

Strength
Clean and Jerk
3 Cleans + 1 Jerk at 60%
3 Cleans + 1 Jerk at 65%
3 Cleans + 1 Jerk at 70%
3 Cleans + 1 Jerk at 75%
3x(2 Cleans + 1 Jerk) at 80%

Front Squat 5x4 at 78%

WOD
AMRAP Ascending Ladder by 3's for 8:00:
3 Thrusters 95#/65#
3 Toes to Bar
6 Thrusters 95#/65#
6 Toes to Bar
9 Thrusters 95#/65#
9 Toes to Bar

Sean Bell

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

Alessia Calzante

Wednesday

Strength
Power Clean
3x3 at 75%

WOD
For Time: 
2k Row
150 Double Unders
7 Rounds of Cindy
*1 Round of Cindy - 5 Pull Ups + 10 Push Ups + 15 Air Squats

Liliana Lechuga