Monday

Strength
Front Squat 3x5

WOD
"Wasabi"
For Time:
1,000 Meter Run
40 Pull-ups
30 Front Squats 135#/95#
20 Barbell Facing Burpees

Friday

WOD
”Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

Barbell: 95#/65#

Thursday

WOD
”Back Seat”
AMRAP 18:
30/21 Calorie Row
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35's/20's to a 20" Box)

Wednesday

WOD
“Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.