For the next 4 weeks the strength training will be little more simple, advice with 3 days a week of squatting.
Mon – Snatch – Heavy Single for 15 minutes
            Back Squat – Heavy Single for 15 minutes
Wed – Deadlift – Heavy Single for 15 minutes
            Front Squat – 3 sets of 3
Friday – Clean and Jerk – Heavy Single for 15 minutes
               2 rep Pause Back Squat – Build to a Heavy set in 15 minutes
We will provide target percentages, pills but the idea is to lift heavy, approved taking 10 minutes to build to a heavy weight, then getting 3-4 sets at that heavy weight.
This weeks benchmark is “Nate.”  It’s a more advanced WOD, but it can easily be scaled.  Be be ready to bust your butt for 20 minutes.
Speaking of busting butts, today’s WOD comes recommended by Trevor.  He’s been off working in Aptos and has been texting some of the WODs he has done.  I would guess the pace on this should feel something like boiling alive and being eaten by piranhas.

Workout of the Day
Strength/Skill
Snatch
Build to a heavy single in 15 minutes.
Try to perform 3-4 singles at this weight – target is 70% of 1RM
Back Squat
Build to a heavy single in 15 minutes.
Following the Snatch, you should be pretty warm.  Try to perform 3-4 singles at the heavy weight – target is 70% of 1RM
Conditioning
“Thanks Trevor”
AMRAP 5
5 Thrusters 95/65
2 Bar Facing Burpees 
(10 rounds is possible)