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Workout of the Day – Friday

5 X 3 T&G Power Clean & Push Jerks – work to a 3rm, rest 2:00 Then 1:00 ME Power Clean & Push Jerk @ 85% of above 5 rounds of: 1:00 ME Burpee Box Jump Overs 24″ 1:00 ME sit ups 1:00 ME OHS 135/95# 1:00 Rest

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Workout of the Day – Tuesday

Snatch 80% x 3, 85% x 2, 90% x 1 (build to heavy single) then, 80% x 2x2 For Time: 20 Muscle-Ups (sub 20 ring pull ups/rows + 20 dips, scale to box dips) 40 Pistols, weighted, alternating (45/25lbs). (scale, pistol to box, hold weight) 60 Chest-to-Bar Pullups (sub jumping c2b, no rebound) 40 Deadlifts, 185/135 40 Burpees

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Workout of the Day – Monday

Please leave your scores in the comment section below. Clean Pull + Clean 70% x 3, 75% x 3, 80% x 2, 85% x 1 7 rounds of: Run 200m 7 Hang Clean + Thrusters (clusters) 115/85# Rest 30sec

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