Friday

Strength
3-Position Power Snatch
Build to a Heavy Complex

WOD
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches 115#/80#
6 Bar Muscle-Ups

Thursday

Strength
Front Squat
3 Sets of 5

WOD
For Time: 
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Wednesday

Strength
Row 2k For Time

WOD
AMRAP 18:00
12/9 Calorie Row
15 Wallballs 20#/14#
12 Alternating Dumbbell Snatches 50#/35#
9 Toes to Bar

Tuesday

Strength
Push Press
Heavy Set of 3

WOD
3 Rounds For Time:
20 Hang Power Cleans 95#/65#
20 Front Squats 95#/65#
20 Push Press 95#/65#