Friday

Strength
Clean Complex
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

WOD
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115#/85#

Thursday

WOD
"Cement Truck"
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

Wednesday

WOD
"Halftime"
30-20-10:
Dumbell Power Snatch 50#/35#
Wallballs 20#/14#

Directly Into...

10-20-30:
Burpees
Calorie Row

Tuesday

Strength
Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.

WOD
"Heavy Metal"
AMRAP 12:
10 Strict Presses 95#/65#
25 Double Unders
10 Strict Pull-ups
25 Double Unders