Monday: WOD: EMOM 10 Min- 2 Squat Clean & Jerks (70% of 1RM) rest 2 min then: 4 Rounds of: Min 1- Power Cleans Min 2- Double Unders Min 3- Situps Min 4- Rest score is total reps per round
Tuesday: WOD: 10 Min to find 4 RM Back Squat – rest 2 min then: 10-1 reps of St. HSPU; Alt. DB Snatch for time
Wednesday: WOD: Every 2 min complete 12/10 Calorie Row until you complete 80 burpees over the rower for time
Thursday: WOD: 10 Min to find 4 RM Shoulder Press- rest 2 min then: 15/12 Calorie Ski 3 Power Snatches 6R4T
Friday: WOD: 5 Sets- 1 every 4 min of: 21 Thursters 15/12 Calorie Row 9 Deadlifts each round for time
