If you've hit the WOD Monday-Wednesday, you earned your rest day!
STRENGTH and SKILL DAY
Strength: Deficit Deadlifts
5x20 (max weight of 135, standing on 45# plates)
WOD 1: "Grace" (NO CLOCK)
30 Clean and Jerks (135/95)
This is not for the leaderboard, no clock so that you can focus on good reps and proper range of motion every single time.
WOD 2: 100 KB Snatches for time (1.5/1)
REC: 25 M sprints on the track. 5 rounds. Sprint, rest for the rest of the minute, then Sprint again at the top of the next minute.