Wednesday
/Strength
Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%
*Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
WOD
“Christine”
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps 24”/20”
Tuesday
/Strength
Snatch Complex
4 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch
Building to a Moderate
WOD
“Full Count”
30-25-20-15-10:
Kettlebell Swings 55#/35#
After Each Set:
20/16 Calorie Assault Bike
Monday
/Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts
WOD
AMRAP 12:
3 Rounds of Macho Man 135#/95#
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
