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Workout of The Day – Thursday

Every two minutes, for 16 minutes (8 sets): 3 Back squats + Split Jerk from behind the neck (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Build over the course of the 8 sets. Every 4 minutes for 28 minutes (7 sets): 200m run 18 wallball 8 Strict Handstand Push-Ups to 2″/0″ Deficit (sub pike push up or strict db press)

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Workout of The Day – Wednesday

Max hang snatch Then... 3 rounds of: 400 meter run 18 jerks 105/145 15 toes to bar OR Strict Press 10-10-10-10 @ 45-60% Superset with 8-10 strict TTB, K2E or Leg Raise 6 min AMRAP 3 power clean 3 front squat 6 burpees OTB Rest 2 min 6 min amrap 50 ft HS walk (sub 3 wall walks or 50 ft bear crawl) 12 box jumps

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Workout of The Day – Friday

12 rounds, on the 2:00 start interval of: 1 power jerk + 5 push press start at 60% of your push press and go up as you can 4 rounds for time of: 10 front rack lunges each leg 135 lbs/95 lbs/65 lbs/ PVC 60 double unders

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