Saturday

Part 1:  Front Rack Lunges 12 Mins to Establish 5RM (ea leg) Part 2: 6 Rounds: 30 Seconds Power Cleans (155/105) 30 Seconds Toes to Bar 30 Seconds Row for Calories 90 Seconds Rest

Friday

Mini-Wod: EMOM 4 min 5 Burpees 10 Air Squats Part 1: Snatch 60%, 70%, 80%, 85%, 90%, 95%, 90% Part 2: 10 Rounds for Time: 15 Deadlifts (155/105) 15 Push-ups

Thursday

Part 1: Press 1 x 5RM 4 x 5 @ 90% of 5RM Part 2: AMRAP 20min 21 Wall Balls (20/14) 15 Box Jumps (24/20)   9 KB Swings (24/16)

Wednesday

Part 1: Hang Power Clean 2 @ 50% 2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% Part 2: AMRAP 10 Min 15 Clusters (Squat Clean-Thruster) (115/75) 50 Double Unders *Sub for DU’s is 15 attempts at DU

Tuesday

Part 1: Front Squat 1 x 5RM 4 x 5 @ 90% of 5RM (2-3 mins rest between sets @ 90%)   Part 2: 5 Rounds for Time: 3 Back Squat (225/155) 10 Burpees Partner up!  Competition Style; partners will Judge each other on...