Friday

Strength
Overhead Squat
Build to a Heavy Double

WOD
For Time: 
35/25 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches 115#/80#
15 Overhead Squats 115#/80# 
9 Squat Snatches 115#/80#

Thursday

WOD
Teams of 2
8 Rounds For Time: 
400 Meter Row
200 Meter Plate Run 45#/35#

*In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and plate run before tagging their partner in to begin. 

Wednesday

Strength
Hang Squat Clean
Buid to Heavy Single

WOD
AMRAP 8:00
3 Hang Squat Clean 95#/65#
3 Toes to Bar
6 Hang Squat Clean 95#/65#
6 Toes to Bar
9 Hang Squat Clean 95#/65#
9 Toes to Bar
…
Up by (3) reps each round

Tuesday

WOD
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts 185#/135#
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts 225#/155#
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts 275#/185#
6 Lateral Barbell Burpees