Wednesday

Strength
3-Position Power Snatch
Build to a Heavy Complex

WOD
AMRAP 3:
12/9 Calorie Row
12 Power Snatches 95#/65#

Rest 3:00

AMRAP 3:
12/9 Calorie Row
8 Power Snatches 115#/80#

Rest 3:00

AMRAP 3:
12/9 Calorie Row
4 Power Snatches 135#/95#

Tuesday

Strength
Back Squat
3x5 @ 80%
Rest as needed between

WOD
AMRAP 18:
3 Kettlebells Swings 55#/35#
3 Box Jump Overs 24"/20"
200m Row
6 Kettlebells Swings 55#/35#
6 Box Jump Overs 24"/20"
200m Row
9 Kettlebells Swings 55#/35# 
9 Box Jump Overs 24"/20"
200m Row
…
Climbing by 3’s until cap.

Monday

ROMWOD

then

WOD 
AMRAP 20:00
5 Hand-Release Pushups
10 Reverse Lunges
15 V-Ups
20 Burpees
25 Air Squats

Friday

Strength
Deadlifts
Heavy set of 3

WOD
AMRAP 15:00
60 Double Unders
30 Wallballs 20#/14#
15 Deadlifts 245#/165#