Saturday (Partner Wod)

Partner WOD:
25 Minute AMRAP:
50 Hang Cleans (115/80)
50 Shoulder 2 OH (115/80)
50 Box Jumps (24/20)
50 KB Swings (53/35)
50 Sit-Ups
Run 150 m (Together)

Friday

WOD:
10 Rounds:
5 Power Snatches (95/65)
10 Pull-Ups
Run 100 m
Rest 1 Minute

Thursday

STRENGTH:
Clean and Jerk

WOD:
6 Rounds of:
7 Hang Squat Cleans (115/80)
8 Burpees Over Barbell
9 Toes 2 Bar

Wednesday

STRENGTH:
Deadlift

WOD:
8 Minute AMRAP:
5 Deadlifts (225/155)
8 Wall Balls (20/14)
-REST 2 MINUTES-
5 Deadlifts (185/125)
8 Wall Balls (20/14)

Tuesday

STRENGTH:
Bench Press / Dumbbell Curls

WOD:
16 Minute Ascending Ladder (by 2’s)
Power Cleans (135/95)
Box Jumps (24/20)
HRPU’s

Monday

STRENGTH:
Back Squat

WOD:
18 Minute AMRAP:
12 Weighted Sit-Ups (45/25)
12 Push Press (95/65)
12 Back Squats (95/65)
Run 150 m

Sunday

WOD:
10 Rounds of:
30 seconds of Burpees
REST 30 seconds
30 seconds of Dumbbell Thrusters (45/25)
REST 30 seconds

Saturday (Partner WOD)

Partner WOD:
Run 800 m (Together)
   then,2 Rounds of:
50 OH Barbell Lunges (95/65)
50 Pull-Ups
50 Burpee Box Jumps (24/20)
   then,
Run 800 m (Together )