Saturday

WOD
"Assault on DT"
In Teams of 2
8 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Partners take turns doing full rounds

Barbell: 135#/95#

Friday

Strength
Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.

WOD
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches 50#/35#
12 Lateral Dumbbell Burpees

Thursday

WOD
"Runny Nose"
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats 155#/105#
400 Meter Team Medball Run 20#/14#
75 Bench Press 135#/95#
400 Meter Team Medball Run 20#/14#
75 Hang Power Cleans 115#/85#
400 Meter Team Medball Run 20#/14#

*if you hit 30:00 minute timecap add missed reps as seconds to score. Runs = 1 rep.

Wednesday

Strength
Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

WOD
“Ninja Turtle"
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts 225#/155#
12/9 Calorie Assault Bike