Monday

Strength
Back Squat
5x4 at 75%

WOD
AMRAP 15:00
50 Double Unders
25/18 Calorie Row
15 Dumbbell Hang Squat Cleans 20% of bw

Friday

Strength
Front Squat
3x5 at 70%

WOD
3 Rounds For Time:
10 Chest to Bar Pull-ups
10 Front Squats 165#/110#
10 Burpees

Matt Dzik

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

Wednesday

Strength
Hang Power Clean 3x3 at 70%

Back Squat 3x5 at 75%

WOD
4 x :20 seconds on, :10 seconds off
Sit-ups
Deadlifts 155#/105#
Sit-ups
Deadlifts 155#/105#

Complete all 4 sets of one movement before
advancing to next.

Jack Shannon