Workout of the Day
A. Every 1:30 for 5 Rounds:
Power Snatch- 3,2,2,1,1
B. Every 1:30 for 5 Rounds:
Power Clean and Jerk- 3,2,2,1,1
C. 10 Min AMRAP:
1. DB High Pull – 10 reps
2. Sup. Grip BB Row – 10 reps
3. DB Row – 10 reps
D. 10 Min AMRAP:
1. Russian Twists – 30 reps
2. DB Side Bends – 20 reps per side
3. Ab Rollouts – 10 reps
Workout of the Day
A. 9 Sets – 3 Reps (EMOM) @70-75%
Power Clean
Hang Clean
Front Squat
B. Work to a Max
Power Snatch
+
3 Rounds
7 Clean & Jerks 135/95
7 Muscle Ups
Workout of the Day
A. 9 Sets – 3 Reps (Every :45 sec)
2 Hang Power Snatch (Position 1) @70-75%
1 OHS
B. 10 Minutes Work to a Max
Clean + Jerk
+
3 Rounds – For Quality
1. 100’ Farmer Carry – HEAVY
2. GHD Hip Ext (Weighted / Banded): HEAVY 8-10 Reps (1 sec pause)
3. Face Pulls: 100 Reps (HIGH reps, light band, pump it out)
Workout of the Day
A. Close Grip Bench Press: 1RM
B. 3 Sets
Neutral Grip DB Floor Press: HEAVY 8
Cricket – Max Distance
C. 5 Minute EMOM
5 Wide Grip Pull Ups
+
For Time:
21-15-9
Hang Power Clean & Jerk 95/65
Toe to Bar
*200m Run Between Rounds
Workout of the Day
A. Push Press + Bands: 3RM
B. Push up w/ BB in Rack: 2 Sets – Max Reps (Weighted)
C. Ring Rows: 2 Sets – Max Reps
+
For Time:
9 Hang Power Clean
9 Bar Muscle Ups
7 Power Clean
7 Bar Muscle Ups
5 Power Clean + Jerk
5 Bar Muscle Ups
Workout of the Day
A. HEAVY Snatch
B. HEAVY Clean & Jerk
+
3 Rounds (Monster Set)
1. Bulgarian Split Squats: 8-10 Reps Per Leg
2. Strict Knee to Chest to L-Sit: 10-15 Reps (Controlled)
3. 100′ Sled Sprint (HEAVY)
Workout of the Day
A. Snatch: HEAVY Single
B. Clean & Jerk: HEAVY Single
+
3 Sets – Monster Set
1. Bulgarian split squats – 10 Each Leg
2. Toes To Bar (Strict): 10- 12 Reps
3. Supinated Barbell Row: 10 Reps
