Wednesday  A.  Strict Press Cycle 1 Week 1 working off 90% 1RM 5@65% 5@75% 5+@85% Then Jerk off 1 R M 2 @65% 2@70% 2@75% B.  For Time 200M Run 12 Russian twists w/Wall Ball 20/14 200m Run 24 Wall Balls 200m Run 12 Russian Twists 200m Run

Tuesday  A.  Snatch Pull of 100% 1RM 5 @ 85% 5 @ 90% 5 @ 95% 5 @ 95% 5 @ 95% B.  EMOTM 16 minutes  1 Row 12/10 Calories  2 8 Hang Muscle Snatch 45/35 3 :45 sec max Double Unders  4 15 Toes to Bar

Monday  Today starts our new 4 week strength cycle. Cycle 1 Week1  A.  Back Squat working off 90% of your 1RM 5@65% 5@75% 5+@ 85% B.  3 Rounds 2 Rounds Bear Complex 135/95 95/65 75/35 400m Run 

Saturday  With a partner  800m Run x (250 relay) 50 Plate Burpees ( Break up however you want) 40′ bear hug Plate Lunge  (each) 30 Pull ups 20 Pistols  30 Pull ups 40′ bear hug Plate Lunge (each) 50 Plate Burpees ( Break up however you want) 800m Run x (250 relay)

Friday A.  Dead Lift  8 @ 50%  5 @ 60%  3 @ 70% 1@ 80%  1@ 90%  1@ 100% 1@100+ … B.  For Time  1000m Row 40 Kettlebell Swings 30 Box Jumps 20 V Ups 10 Push ups 5 suicides

Thursday  A.  Clean & Jerk Week 1 Working off 1 Rep Max 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% B. 12 Minute AMRAP  3 Muscle Ups  6 Front Squats 115/75 85/55 65/35 9 Bar Facing Burpees

Wednesday  A.  Strict Press 8 @ 50%  5 @ 60%  3 @ 70% 1@ 80%  1@ 90%  1@ 100% 1@ 100+ … B.  5 Rounds 40′ handstand walk/ bear crawl 30 Air Squats 250 m Run 

Tuesday  A.  Snatch off of 1RM 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% B.  15 Minute AMRAP  5 Power Snatch @ 60% 1 RM 10 Overhead Squat 15 Toes to Bar  20 Double Unders 

Monday A. Back Squat working off true 1Rep Max 8 @ 50%  5 @ 60%  3 @ 70% 1@  80%  Rest 2-3 Minutes 1@ 90%  Rest 3 Minutes  1@ 100% Rest 3-4 Minutes  1 @ 100+% B.  2 Rounds  800m Run 25 Sit ups (Level 3 use GHD)

Saturday  Partner wod A.  For Time wake up movements however you would like and in any order  1 mile Run 100 Wall Balls 75 hand slap push ups 75 Wall Ball sit ups 50 unison Burpees’s  1000m Row / cap Bike

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