Wednesday

Strength
For Time:
10 Power Snatches 95#/65#
8 Power Snatches 115#/80#
6 Power Snatches 135#/95#
4 Power Snatches 155#/105#
2 Power Snatches 185#/130#

WOD
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses 135#/95# in time remaining
No rest between rounds

Tuesday

WOD
5 Rounds For Time:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans 115#/80#

Then

ROMWOD

Monday

WOD
AMRAP 18:00
18 Calorie Row
15 Wall Balls 20#/14#
12 Dumbbell Snatches 20% of BW
9 Toes to Bar

Strength
Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats

Alexis Scotten

Friday

Strength
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

WOD
For Time: 
21 Barbell Facing Burpees
21 Power Cleans 135#/95#
21 Barbell Facing Burpees

Coach Tom and Coach Liliana