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Workout of the day – Tuesday

A) Strength option 1: Deadlift 6 sets of 3. Establish a 3 rep max. Option 2: 3 supersets of Snatch grip deadlift x 8 Glute bridge x 10 Russian twist x 50 B) Conditioning Option 1: 21-15-9 For time Hang cleans 135/95 Jerks 135/95 Option 2: For Time 50-40-30-20-10 KB swings 25-20-15-10-5 push-ups

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Workout of the day – Friday

A) Build to a heavy triple Front Squat B) In teams of 2 complete the following for time 10 rounds of 20/15 calories on the assault bike 10 front squats 155/105 *partners switch every round, completing 5 rounds each.

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