Wednesday

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Strength
Barbell Cycling
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM Hang Squat Clean

WOD
"Trail Blazer"
3 Rounds For Time:
800 Meter Run
80 Double Unders
21 Push Presses 115#/85#

Tuesday

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WOD
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Barbell Burpees
Max Overhead Squats 75#/55#

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Barbell Burpees
Max Overhead Squats 95#/65#

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Barbell Burpees
Max Overhead Squats 115#/85#

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Barbell Burpees
Max Overhead Squats 135#/95#

Monday

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Strength
Stamina Squatting
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

WOD
"Nowhere Fast"
For Time:
50 Power Cleans 155#/105#

On the Minute: 5 Toes to Bar