MONDAY
A) Back Squat, 10-10-10-10-10
*Start light and build to moderate. Rest 90 sec.
B) ‘AMRAP x 12 MINUTES
20 DB Power Cleans
20 Slam Balls
Shuttle Run
C) Accessory Work: Strict Pull Up Negatives (3 sec count) or Ring Row negatives and L Sits

TUESDAY
A) Push Jerks, 6-6-6-6-6
B) 2 ROUNDS FOR TIME
30 KB/DB Snatches, 5 at a time each arm
30 Alternating Suitcase Step Ups
30 Push-Ups
30/25 Cal Bike
C) Accessory Work: KB Crush Curl, RDLs and Cross Body V Ups

WEDNESDAY
A) 20 MIN TO BUILD
2 Pausing Clean Deadlift* + 2 High Hang Power Cleans + 1 Hang Power Clean
* Pause :02 below the knee and :02 at power position
B) Accessory Work, Coaches Choice

THURSDAY
A) TnG Deadlift, 10-10-10-10-10. Rest 90 sec.
*Start light and build to moderate.
B) AMRAP 14 MINUTES
10 Cal Row, As Fast As Possible
5 TnG Power Cleans
5 Front Squats
* Goal is to go 100% on the Row. Walking to and from the rower is your active rest. Go from PC immediately into FS without dropping

FRIDAY
Surprise WOD

SATURDAY
Surprise WOD