Monday

Strength
Pausing Back Squat
5 Sets of 2
8 Second Pause in Bottom. Sets: 50-53-56-59-62%

WOD
"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155#/105#

Friday

WOD
"Bee's Knees"
5 Rounds:
1 Minute Wallballs 20"/14"
1 Minute Kettlebell Swings 55#/35#
1 Minute Calorie Bike
1 Minute Rest

Thursday

Strength
Push Press
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"
6 Push Presses 115#/80#
6 Toes to Bar
6 Box Jump Overs 24"/20"

…

Up by 2’s Until Finish
*Compare to 09/26/2018

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
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans 135#/95#
6 Pushups
9 Air Squats