Monday

Strength
Snatch
Build to a heavy single

WOD
"Downsize"
3 Rounds For Time:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans 115#/80#

Friday

WOD
AMRAP 14:
”Twist and Shout”
1 Power Snatch 135#/95#
2 Overhead Squats 135#/95#
3 Power Clean and Jerks 135#/95#
40 Double Unders

Thursday

WOD
"Amphibious"
3 Rounds For Time:
200 Meter Farmers Carry 55's/35's
400 Meter Run
800 Meter Row

Wednesday

Strength
Push Press
Build to Heavy Set of 10

WOD
"Clothesline"
AMRAP 12:
2 Push Presses 115#/80#
2 Toes to Bar
2 Box Jump Overs 24"/20"
4 Push Presses 115#/80#
4 Toes to Bar
4 Box Jump Overs 24"/20"

….

Up by (2) reps until the finish.