Thursday

WOD
"Sicko Mode"
21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters 135#/95#

*Women Complete 15-12-9 Machine Calories

Wednesday

WOD
"Nancy"
5 Rounds:
400 Meter Run
15 Overhead Squats 95#/65#

Tuesday

Strength
"Water Break"
AMRAP 4:
27 Hang Power Cleans 95#/65#
27 Lateral Barbell Burpees
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans 115#/85#
21 Lateral Barbell Burpees
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans 135#/95#
15 Lateral Barbell Burpees\
15/12 Calorie Row

Monday

Strength
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

WOD
"Jack Daniels"
For Time:
1,000 Meter Run
50 Thrusters 45#/35#
30 Pull-ups