Monday

Strength
Power Snatch
Heavy Single

WOD
“Randy”
For Time: 
75 Power Snatches 75#/55#

Friday

Strength
Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

WOD
AMRAP 3:
Macho Man 135#/95#

Rest 3 Minutes

AMRAP 3: 
Macho Man 155#/105#

Rest 3 Minutes

AMRAP 3: 
Macho Man 185#/135#

*Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Thursday

WOD
AMRAP 25:00
50 Meter Sled Push 215#/165#
100 Meter Plate Run 45#/25#
200 Meter Run

Class Divides Into Even Teams

Wednesday

WOD
For Time: 
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

*1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees