Thursday

WOD
For Time:
30-25-20-15-10
Calorie Row
Russian Kettlebell Swings 70#/55#
10 Meter Shuttle Sprints

Wednesday

Strength
Squat Clean
3-Position Squat Clean (High Hang, Knee, Floor)
Build to a Heavy Complex

WOD
3 Rounds For Time:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans 135#/95#

Tuesday

Strength
Power Snatches
Work up to 1 heavy - 3-Position Power (High Hang, Knee, Floor)

WOD
For Time:
27-21-15-9
Wallballs 20#/14#
Sumo Deadlift High Pulls 75#/55#
Box Jumps 24"/20"
Push Presses 75#/55#
Calorie Row

Friday

Strength
Hang Power Clean
Heavy Set of 2

WOD
“DT”
5 Rounds:
12 Deadlifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#