Workout of the Day
A. 9 Sets – 3 Reps – Every :45 Sec
3 Hang Power Clean (Position 2)
B. Snatch Grip RDL: HEAVY 5
+
3 Sets For Quality
1. 3-5 Wall Walks (1-2 Sec pause at top)
2. Single Leg Stiff Deadlift: 10-12 Reps / Per Leg
3. GHD Oblique Twist: 20-30 Reps
Workout of the Day
A. Power Snatch (Position 2) @75%: 9 Sets – 3 Reps
B. Power Clean from Blocks @75%: 9 Sets – 3Reps
C. Work to HEAVY 50′ Yoke Carry
+
3 Rounds for Quality
1. Reverse Hypers: 15-20 Reps (To Failure)
2. GHR w/ foam: 8-10 Reps
3. GHD PVC Pipe Twist: 30-40 Twists
Workout of the Day
A. 6 Sets – Every 1:30
2 Power Cleans + 2 Paused Split Jerks
*Build over course of sets
B. Paused Front Squat: 5 Sets – 3 Reps
*Build over course of sets
+
3 Sets for Quality
1. GHD Sit Ups + Bands: 15-20 Reps
2. Side Planks: :45ec – 1:00
3. DB Fly: 15-20 Reps
4. Reverse DB Fly: 15-20 Reps
Workout of the Day
A. Bench Press@35% + Chain: 9 Sets – 3 Reps
B. Eccentric Pull Ups: 5 Sets – 5 Reps (2-3 sec Eccentric)
+
For Time:
2 Rounds
400m Run
30 Sit Ups (GHD)
400m Run
30 Ring Dips
Workout of the Day
A. Bench Press: 1 Rep Max
B. Drop to 80% of A: 3 Sets – AMRAP
+
15 Minute EMOM
Minute 1: 15 GHD Sit Ups
Minute 2: 10 Shoulder to Overhead 135/95
Minute 3: 5 Bar Muscle Ups (5 Strict Pull Ups)
Workout of the Day
A. Box Squats @60% + Bands
10 Sets – 2 Reps (Every :45 sec)
B. Snatch Grip GHD Back Ext. – 10RM
+
3 Rounds
100′ Farmer Carry AHAP
:30 Airdyne Sprint
-Rest 1 Minute-
