A.  Clean & Jerk Week 2 Off 1RMWarm up to 65% then… 5@65% 5@70% 5@75% 5@80% B.  RX Run 2 miles Scaled 4 Rounds (30 minute time cap) 800m  Rest 3 minutes 

Wednesday  A.  Strict Press Cycle 1 Week 2 working off 90% 1RM 3@70% 3@80% 3@90% B.  4 Rounds  40 Wall Balls 20/14 50 Double Unders /25 attempts/75 singles 6 Muscle ups /3pull ups&3dips

Tuesday  A.  Snatch Week 2    Off 1RM 5@65% 5@70% 5@75% 5@80% B.  4 Rounds   12 Box Jumps /step ups 2x 40′ Overhead plate Lunges 45/35 25/15 12 Hand Release Push ups

Monday  A.  Back Squat  Cycle 1 Week 2  working off 90%  3@70% 3@80% 3+@90% B.   6 minute AMRAP  60/50 calorie row Max Burpees over the erg for remaining time Rest 5 Minutes  6 minute AMRAP  800 meter run Max Toes to Bar for remaining time If you have a sub 7 mile run 1000m 

Saturday  Partner Wod 3 Rounds  400 M 50 sit-ups  40 Squats 30 Double Unders  20 Push ups 

Friday A.  Dead Lift  Cycle 1 Week 1 off 90% 5@65% 5@75% 5@85% B.  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 /155   55 wall-ball shots, 20/14 55-calorie row 55 handstand push-ups Scale  25 deadlifts, 155/95 25 wall-ball shots, 14/12 25 calorie row 25 Box handstand push-ups

Thursday  A.  EMOTM for 6 Minutes  1   3-4 Bar Muscle ups / dips 2   10 Alternating pistols  B.  Clean   Working off of 1RM 5@65% 5@70% 5@75% 3@80% B.  15 Minute AMRAP  50 Double Unders  15 Pull Ups  5 Overhead Squat 95/65

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 

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