Strength
Strict Press
4x5, 1x5+

WOD
AMRAP 20:
15/12 Pushups
15 Bent Over Barbell or Dumbbell Row
15 Toes-to-Bar

Strength
Pause Front Squat + Front Squat
3-3-3, 2x3
-3 second pause at bottom of first rep, normal front squat second and third reps

WOD
Every 2:00 x 10, alternating:
a) 2 Handstand Pushups + 4 Cleans (95#/65#) + Max Wall Ball in remaining time
b) Max Calories on Row

Partner WOD
AMRAP 28
12 Concept 2 Bike Calories
12 Kettlebell Swings, 53/35
12 Plank Twists, each side
12 Box Jump Overs, 24"/20"
Break up the work anyway you like

Summer is Coming...
5 Sets:
8-12 Barbell Curls
8-12 Barbell Upright Rows

Strength
Deadlift
3x5, then 2x3
Increase weight for your 2x3

WOD
500m Row
--2 Rounds--
--4 Thrusters, 135#/85#--
--6 Bar Facing Burpees--
--8 Pullups--
500m Row

Light and easy 400m run around the block,

Then Repeat x 1

TIMECAP: 20:00

Monday
Strength / Skill Work
Pause Snatch
2-2-2, 3x2
-3 second pause directly above the knees

Notes
This is not a hang snatch. Perform the pause on the way up.
Build over the first three sets to a tough but submaximal load. Reduce by 5% and perform three more sets.

If you have just completed on-ramp and you are new to the snatch, this is your time to learn and practice. Take it slow, keep it light, and work on your form.

WOD
As Far As Possible in 20 Minutes:
Ascending Ladder
2,4,6,8,... Dumbbell Snatch, 50#/35#
After each round complete

25 Double Unders OR Mountain Climbers
10/7 Calories Echo Bike