Thursday

ROMWOD

then

WOD
3 Rounds:
3:00 Calorie Row
2:00 Shuttle Runs
1:00 Sit-Ups
Rest 2:00

Wednesday

Strength
Clean and Jerk 5x5 touch and go. Try to improve from last week

WOD
AMRAP 15:00
15 Power Snatches 75#/553
30 Double Unders
15 Wallballs 20#/14#
30 Double Unders

Tuesday

Strength
Pause Front Squat
Build to a Heavy Single

WOD
AMRAP 5:
21-15-9
Kettlebell Swing 53#/35#
Front Squat 115#/80#
Calorie Row (15-10-5)

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing 53#/35#
Front Squat 95#/65#
Calorie Row (15-10-5)

Friday

Strength
Thruster
Heavy Single

WOD
“Raise the Bar”
AMRAP 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
….keep adding 3 reps