Monday

Strength
Power Snatch
Build to a heavy Single

WOD
“Isabel”
For Time:
30 Power Snatches 135#/95#

Saturday

WOD
"Sleep Walk"
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats 95#/65#

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans 115#/80#

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters 135#/95#

Friday

Strength
Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

WOD
"Spaceship"
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict "Cindy"

*Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats

Thursday

WOD
"Skippy"
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.