Monday
Strength
Back Squat
1 RM

Wod
AMRAP 12
25 Hang Power Cleans 95/65
50 Double Unders
25 Push Press 95/65
50 Double Unders

Tuesday
Strength
Snatch
20 minutes
Doubles @ 70%
No misses, consistency  

Partner Wod
10-9-8-7-6-5-4-3-2-1
Pull Ups
Thrusters 95/65
Partner 1 performs 10 Pull ups 10 Thrusters 95/65
Partner 2 performs 10's
Then 9 & 9, 8 & 8...
*14 minute time cap

Wednesday
Strength
Deadlift
1 RM

Wod
27-21-15-9
Power Snatches 75/55
OHS 75/55
After Each Round 30 Sit Ups
*15 minute time cap

Thursday
Wod
Four - 5 minute AMRAPS
2 minutes rest between rounds
Score each AMRAP

1st AMRAP
10 Pistols
20' HS Walk

2nd AMRAP
7 Power Cleans 135/95 RX+155/105
3 MU Ring

3rd AMRAP
5 Front Squats 135/95
50 Double Unders

4th AMRAP
Bar Facing Burpees  

Friday
Strength
Strict Press
1 RM

Wod
12.3
AMRAP 18
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes to Bar

Saturday
Partner Wod
AMRAP 25
You do hang squat clean, I row, You do rope climbs, I do cleans
10 Hang Squat clean 95/65
10 Cal Row
2 Rope Climbs
*one person works at a time, Partner 1 does cleans, Partner 2 does row, Partner 1 does rope climbs, Partner 2 does cleans…