Friday

WOD:
10 Rounds for Time:
6 Clean and Jerks (135/95)
10 Toes 2 Bar
Run 100 m
Rest 1 Minute 

Wednesday

STRENGTH:
Clean Complex:
1 Power Clean
1 Hang Squat Clean
1 Push Jerk
Build to a heavy Complex

WOD:
**16 Minute Ascending Ladder (by 2’s):
Power Cleans (115/80)
Front Squats (115/80)
Pull-Ups
**Run 150 m at the 4,8 and 12 minute mark

Sunday

WOD:
7 Rounds For Time:
11 OH Squats (115/75)
30 Double Unders
100 m Run

Thursday

Strength:
work on a weakness

WOD:
4 Rounds of Max reps:
1 Minute- KB Swings
1 Minute- SDHP
1 Minute- Air Squats
1 Minute- Ring Rows
Rest 1 Minute

Saturday (Partner Wod)

Partner WOD:
25 Minute AMRAP:
30 Thrusters (95/65)
30 Pull-Ups
300 m Run (Together)

One partner rests, while one works.  Split reps evenly

Friday

WOD:
10 Rounds of:
 6 Power Snatches (95/65)
12 Wall Balls (20/14)

Wednesday

STRENGTH:
10 Min EMOM:
Minute 1- 5 Push Jerks
Minute 2- 8 Bent Over Rows

WOD:
18 Minute AMRAP:
6 Hang Cleans (135/95)
12 Toes 2 Bar
Run 100 m