Wednesday

Strength
Sumo Deadlift
Work up to a heavy set of 3 in 6 sets or less
Bench Press
3 x 8

Conditioning
7 Min AMRAP With a partner
Athlete A holds a plate overhead (45/25) while Athlete B Completes
7 Ball Slams (20/14)
7 Box Jump Overs (24/20)
7 D.B. Push Press (40/25)
Partners switch each round. The Plate must be passed ovh and kept ovh at all times or 7 burpees must be done by both Athletes. 

Friday

A.
Take 15 minutes and build to today’s 1-RM Power Clean
B.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Pull-Ups
Choose loads for each movement that will make it extremely challenging to complete the reps unbroken.