WEDNESDAY 03.01.2017

A. EMOM 24: Min 1: 7 Deadlifts 185/135 + 7 Box Jumps 24/20 Min 2: 100m Sprint Min 3: 7 Wall Balls 20/14 + 7 Pull-ups Min 4: 15/12 Calorie Row

TUESDAY 02.28.2017

A. EMOM 10: Odd: 3 Snatches Even: 5 Clean & Jerks B. 3 Rounds for time: 400m Run 21 Hang Power Cleans 115/80 18 Step-Back Lunges 115/80 15 Burpees Over Bar

MONDAY 02.27.2017

A. AMRAP 4: 30 Double Unders 15 Power Snatch 75/55 Rest 4 min AMRAP 4: 30 Double Unders 12 Power Snatch 95/65 Rest 4 min AMRAP 4: 30 Double Unders 9 Power Snatch 115/80

FRIDAY 02.24.2017

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men 50lb. dumbbell and 24-in. box Women 35lb. dumbbell and 20-in. box Time cap: 20 minutes

THURSDAY 02.23.2017

A. Back Squat 1×8 @ 50% 1×6 @ 60% 1×4 @ 70% 1×2 @ 80% 1×2 @ 90% B. For time: 27-21-15-9: Toes to Bar Overhead Squats 95/65 Burpees Over Bar