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Saturday – 200118

WOD In teams of 2, complete the following for time*: 60 Front Squats (135/95) 50 Clean & Jerks (135/95) 40 Power Snatches (135/95) 30 Clusters (135/95)** *Partner 1 works while partner 2 rests. Complete the workout in order. Split the work between partners any way. **Cluster is a Squat Clean directly into a Thruster.

Tuesday – 200114

SWOD 3 sets of: Deadlift x 5 reps – AHAP DB Hammer Curls x 25 reps Banded Triceps Pushdowns x 25 reps WOD In teams of 2, alternate complete rounds, to complete as many rounds and reps as possible in 10 minutes of: 5 Deadlifts (225/155) 10 Ring Dips

Friday – 200110

SWOD Every 3 minutes for 12 minutes (4 sets), complete: 3 Overhead Press + 2 Push Press + 1 Jerk – increase load as possible – WOD 3 rounds for time of (15 min cap): Run 200m 100m DB Farmer’s Carry (50’s/35’s) 20 DB Shoulder to Overhead (50’s/35’s)