Monday
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Tuesday
21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Wednesday
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Thursday
Front squat 3-3-3-3-3 reps
Friday
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups