Monday
Strength
Clean
1 Clean + 2 Front Squats
EMOM x 10min @75%
WOD
50 Wallballs 20/14lbs
50 Calorie Row
50 Hang Power Snatch 75/55lbs

Tuesday
Strength
Jerk
6×2 @75-80%
WOD
5 Rounds
1 minute KB swings
1 minute Row
1 minute OHS 95/65
1 minute rest

Wednesday
Strength
Back Squat
EMOM x 8 minutes
3 reps @80%
WOD
10min AMRAP
8 Burpees
8 TTB

Thursday
Strength
4 rounds(nft)
5 strict hspu
10 straight bar curls
20 pistols
WOD
14.3
Men
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Women
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Friday
Strength
Snatch
EMOM x 10 min
1 Power Snatch + 2 OHS
WOD
“Nicole”
20min AMRAP
Run 400m
Max pull-ups

Saturday
WOD
“Zeus”
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squat (Bodyweight)

Partner version-40 Reps

Sunday
Front Squats
EMOM x5min
5 reps @70%
Last minute max reps
WOD
12min AMRAP
100m Run
10 HPC 135/95
100m run
10 S2O