Wednesday

WOD 1
For Time:
5 Clusters 95#/65#
3 Clusters 115#/80#
1 Cluster 135#/95#
Rest 2:00
5 Clusters 115#/80#
3 Clusters 135#/95#
1 Cluster 155#/105#
Rest 2:00
5 Clusters 135#/95#
3 Clusters 155#/105#
1 Cluster 185#/125#

WOD 2
AMRAP 15:00
15 Toes to Bar
12 Dumbbell Reverse Lunges 20% of BW
9 Dumbbell Clean and Jerks 20% of BW

Tuesday

WOD
For Time:
50/35 Calorie Row
100 Double-Unders
800m Med Ball Run 20#/14#
100 Double-Unders
50/35 Calorie Row

Then

ROMWOD

Monday

WOD
3 Rounds For Time:
30 Hang Power Cleans 115#/80#
30 Wall Balls 20#/14#
30 Calorie Row

Strength
Back Squat
1 Round:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

Friday

Strength
Front Squat
2x2 at 75%
2x2 at 80%
2x2 at 85%

WOD
3 Rounds For Time:
500 Meter Row
12 Deadlifts 275#/185#
21 Box Jumps 30#/24#

Kasia Nowacki. Check out this Jerk.