Friday

Strength
Hang Squat Clean
Build to Heavy Single

WOD
For Time:
50 Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans 115#/80#

Thursday

WOD
"No Brainer"
On the 3:00 x 5 Rounds:
21 Plate Hops
12 Shuttle Sprints
6 Deadlifts

Build in Loading on the Deadlift

Wednesday

Strength
Back Squat
3 Sets of 2
1 Set at Each Percentage: 83-85-87%

WOD
"Girl Power"
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"10 Power Snatches 115#/80#
*1 Round of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats

Tuesday

WOD
”Layup”
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings 55#/35#
Wallballs 20#/14#