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Workout of the Day – Wednesday

A1) Deadlift – Heavy 5, then 2×5 @ 90% of that A2) 3x 15 Hollow Rocks and Arch Rocks B) AMRAP 10: 45 Double Unders 9 Power Snatch 115/75 5 Box jump overs (24/20) clear the box if you’re able C) Accessory Work Gymnastics – EMOM 6 1- 12/9 Ring Dips (scale to box dips) 2- 12 Pistols (alternating) (scale to box pistols)

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Workout of the Day – Tuesday

A) Backsquat – Work to heavy 3, then 2×3 @ 90% of that B) For Time: 4 Rounds of: 200m Run 12 Power Cleans 155/105 Then… 30 Bar Facing Burpees C) Accessory Work Strength – Good Mornings 3×10 RDL’s 3×10

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Workout of the Day – Monday

Here’s todays until I get to my laptop to send the rest A1) 7x (2 Hang Snatch + Snatch) *Start at 70% of 1RM Power Snatch and work up A2) 5x 5-7 Strict HSPU or strict press B) AMRAP 12 …Climb the Ladder… 3, 6, 9, 12, 15… Thruster 115/75 Chest to Bar Pullup C) Accessory Work 3 Rounds For Quality: 30 Hollow Rocks Accumulate 1:00 in an L-Sit

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