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Workout of the Day – Wednesday

Work up to Max Weight for the Complex 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Split Jerk 30 Back Squats (115,75) 30 Toes to Bar 20 Hang Power Snatches 20 Toes to Bar 10 Overhead Squats 10 Toes to Bar Finish with 50 Hollow Rocks 50 Supermans

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Workout of the Day – Monday

Power Snatch + OHS 60%/2+2 65%/2+2 70%/2+2 (75%/2+2) x 2 4 Rounds: Min 1: 1 Round of “Cindy” (scaled do Banded pullups or 6 Ring Rows) Min 2: Double Unders (Rx: 50 scaled: 45 Singles) Min 3: Max rep Clean and Jerks (95/65) Rest 1 min

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Workout of the Day – Friday

A1) OH Squat 5×3 *Stay in the 75-85% range A2) 5×2 heavy Turkish Getups (each side) B) For Time: 40-30-20-10 DB Snatches (alternating) 70/50 20-15-10-5 Deficit Push ups (hands on paralettes or plates) 200m Cross Carry (one arm down holding dumbbell, other arm overhead holding plate in waiters position) C) Accessory Work Strength – Strict Press from Split Jerk Position 3×10 (medium) Front rack backward lunge in place 3x10

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Workout of the Day – Thursday

A1) 10×1 Split Jerk (work to heavy single, drop from overhead, do NOT rerack to shoulders) A2) 5x 3 Weighted Pullups (can kip) B) 3 Rounds For Time: 400m Run 21 KB Swings 70/53 50ft handstand walk (perform wheelbarrow carry with partner as sub) C) Accessory Work Gymnastics – For Quality:

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