Monday
Strength – 3 Position Clean
5 Sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
-then-
“Buffalo Wild Wings”
12-9-6 For Time
Hang Squat Cleans (155/105)
Burpee Chest to Bar Pullups
Tuesday
“Parmesan Garlic”
AMRAP 20
15/12 Calorie Row
15 Floor Press (115/75)
15 V-Ups
Wednesday
Strength – 3 Position Snatch
5 Sets of 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
-then-
“Honey BBQ”
AMRAP 4
10 Power Snatch (135/95)
Max Distance Run in Remaining Time
-4min rest, then into-
AMRAP 4
400m Run
ME Power Snatches (135/95) in Remaining Time
Thursday
Strength – Strict Press
Heavy 10 Rep Strict Press
-then-
“Asian Zing”
For Time
100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)
Friday
Strength – Push Jerks
3 Sets of 1 Push Jerk @ 80-90% of 1RM Clean & Jerk
-then-
“Mango Habanero”
For Time
10-9-8-7-6-5-4-3-2-1
Burpee DB Deadlift (50s/35s)
-Perform 10/8 Calorie Assault Bike after each set-
Saturday – Partner WoD
“Jammin’ Jalapeno”
5 Rounds Each For Time (1:1)
300m Run
6 Burpee Box Jump Overs (24/20)
4 Sandbag Cleans (150/100) OR 4 Power Cleans (205/155)
