Wednesday

WOD
For Time: 
21-15-9
Squat Snatch 95#/65#
Chest to Bar Pull-ups

Tuesday

WOD
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Monday

Strength
Squat Snatch
5x3 at (60%-70%)

WOD
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks 115#/80#
30 Double Unders After Each Set

Friday

Strength
Tempo Front Squat
Repeat from last week. Aim to beat previous weight.
10 Sets of 1:
6 Seconds Down, 1 Second Pause in Bottom

WOD
AMRAP 13:
50 Alternating Dumbbell Snatches 50#/35#
40 Burpees
30 Toes to Bar
20 Handstand Push-ups