Work Day!

Warm-Up
15-12-9 ~ Cal Row or Bike
5 Wall Squats
30s Warriors
20 D/U
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BB Warm-Up
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0:00-20:00 ~ HSPU & D/U Work
OTM x 12 (6 Rnds)
odd = x*# of D/U (no more than 40s work)
even = 30s of HSPU (kipp or Strict)
*where x is 10,20,30,40 or 50...pick a # that you feel you can get thru all rounds

20:00 - 40:00 SQUAT STAMINA
OTM x 12min (6 Rnds)
odd = 3 Front Squats
even = 6 Back Squats
(aim for 60% of Max Front Squat)

40:00-50:00 ~ Pausing Power Clean (Form & Technique)
7 Minutes to work to a Moderate Wt of 3-Pause* Power Cleans
* 2sec Pause at Knees, Mid-Thigh & Receiving

THREE WHEELS
AMRAP in 3min:
10/7 Cal Bike
12 Power Cleans (115/80)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
8 Power Cleans (135/95)
~ 3M REST
AMRAP in 3min:
10/7 Cal Bike
4 Power Cleans (165/110)

LITTLE ADJUSTMENT FOR CASEY & OZ
OTM x 8 ~ Snatch Balance (95-105-115-125 2m @ each)

6 x 3 ~ Hang SQT Snatch (climbing)

Three Rudders
AMRAP in 3min:
15 Cal Row
12 Snatch (95/65)
~ 3M REST
AMRAP in 3min:
15 Cal Row
8 Snatch (115/80)
~ 3M REST
AMRAP in 3min:
15 Cal Row
4 Snatch (135/95)

Casey ~ Complete / 115# HSS / 1+15...1+15...1+15 (@125#)
Oz ~ Complete / 125# HSS / 1+18...1+16...1+8
Z.Wendt ~ 9's on all HSPU but last...8 / no squat / 175# Pause Clean / 2+5...2+10...2+9
tb ~ 4strict HSPUx3...3x3 50D/Uall / 165# w/Belt / 175# Pause Clean no belt / 2+10...2+11...3+3

Some trust in chariots or horses, but we in the name of the Lord.