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Workout of the day – Friday

A) For Time 15-12-9 of Thrusters 135/95 Burpees over the Barbell *The goal is for the Thrusters to be unbroken. B) 3 supersets of Hollow hold x 1 min V-up x 20 Straight leg sit-ups x 20

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Workout of the day – Wednesday

A) 2 Jerk Lunges + 1 Split Jerk x 3 sets B) Split Jerk x 2 AHAP C) 4 rounds for max reps and calories 1 min Wall balls 14/20 1 min power snatches 75/55 1 min max calories on the assault bike 1 min supine pull-ups 1 min rest

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Workout of the day – Tuesday

A) 1 1/4 Back Squat 4 x 8 Add 5-10 pounds from last week 3 supersets of B1) single leg RDL x 8 each leg B2) weighted step up x 6 each leg C) For Time 3 rounds of 40 Air Squats 20 TTB 10 Squat cleans 135/95

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