Strength

Back Squats

5 X 3 (across)  starting at 70% of 1RM

Add 5-10lbs each week

WOD

15min AMRAP

30 Double Unders

15 Power Cleans 115/75

30 Double Unders

15 Toes to Bar

Capacity Work

60 Single Unders

15 DB Power Cleans

60 Single Unders

15 Sit-ups

Comp HW

27-21-15-9

Calorie Row

Wallballs 20/14

Rest as needed, Repeat for a second round

Comment

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