Wednesday

Strength
Tempo Pausing Back Squat
5 Sets of 2
7 Seconds Down. 3 Second Pause.

WOD
"After Party"
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats 50’s/35's
After Each Round: 30 Double Unders

Tuesday

Strength
Deadlift
7 Sets of 2
1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

WOD
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks 50#/35#
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts 245#/165#

Monday

Strength
Snatch Complex
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

WOD
"Randy"
For Time:
75 Power Snatches 75#/55#

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#