Wednesday

Strength
Barbell Cycling
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats 135#/95#

WOD
"Breaking Bad"
5 Rounds:
250/200 Meter Row
2-4-6-8-10 Front Squats 165#/110#

Tuesday

Strength
Snatch Complex
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

WOD
”Rush Hour”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Lateral Barbell Burpees
6 Power Snatches 135#/95#

Score is slowest round

Monday

Strength
Front Squat 1RM
Back Squat 1RM

WOD
"Jackie"
For time:
1000m row
50 Thruster 45#/35#
30 Pull-ups

Friday

Strength
Pausing Power Clean
Build to Heavy Double. 2 Second Pause at the Knee.

WOD
"20 For 7"
AMRAP 7:
20 Double Unders, 1 Power Clean 155#/105#
20 Double Unders, 2 Power Cleans 155#/105#
20 Double Unders, 3 Power Cleans 155#/105#
….
Up by (1) Power Clean Until Finish