Tuesday’s WOD

Warm-up:

2 Sets @ Easy Pace:
75 Single Unders + 20-25 Double Unders
50′ Inchworm, Perform 2 Push-ups every 10′ (approximation is fine)

5-1 Muscle Snatch
5-1 Tall Snatch
5-1 Snatch Balance
5-1 Overhead Squat
5-1 Snatch

Strength: 

Snatch 80%x3, 85%x2, 90%x1 (then repeat)

WOD: 

5 Rounds For Time:
15 Toes-to-Bar
15 Box Jumps or Step-Ups
15 Pushups

TIMECAP: 17:00

Thursday’s WOD

Warm-up:

3 Sets @ Easy Pace:
50′ High Knees
50′ Buttkickers
10 Russian Kettlebell Swings, light-to-moderate
10 Press, light

Strength: 

Press 4RM, then 90%x4x3

WOD: 

5 Rounds For Time:
10 Dumbbell Hang Power Cleans, moderately heavy
20 Box Jumps (24/20)

15:00min Time Cap