Tuesday

Strength
Power Clean and Jerk
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk
Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

WOD
5 Rounds For Time:
5 Power Clean and Jerks 155#/105#
10 Chest to Bar Pull-ups

Monday

Strength
Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

WOD
Alternating Tabata x 8 Minutes:
Back Squat 45#/35#
Double Unders

*Format goes as follow:
8 Rounds: 
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Friday

Strength
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

WOD
AMRAP 4:
27/21 Calorie Row
21 Power Cleans 135#/95#
15 Burpee Box Jump Overs 24"/20"

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 115#/80#
15 Burpee Box Jump Overs 24"/20"

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 95#/65#
15 Burpee Box Jump Overs 24"/20"

Thursday

WOD
AMRAP 15:00
1 Rope Climb
12 Double Dumbbell Push Press 50#/35#
1 Rope Climb
100 Meter Plate Run 45#/25#