Monday

Strength
Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Rest 2:00 between sets.

WOD
AMRAP 16:00
30 Double Unders
15 Wallballs 20#/14#
30 Double Unders
15 Kettlebell Swings 55#/35#

Friday

Strength
Minutes 0:00 – 4:00 – Heavy Pause Front Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Clean
Minutes 8:00 – 10:00 – Heavy Squat Clean
 

WOD
3 Rounds:
400 Meter Run
21 Burpees

Thursday

WOD
For Time:
10 Power Cleans 155#/105#
50 Air Squats
10 Front Squats 155#/105#
50 Air Squats
10 Push Jerks 155#/105#
50 Air Squats
10 Clusters 155#/105#

Wednesday

WOD
For Time: 
1500 Meter Row
100 Double Unders
400m Run
100 Double Unders
1500 Meter Row