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Workout of the day – Tuesday

A) Hang power clean + Front squat B) 3 super sets 10 sec Negative handstand up push-ups x 3-5 5 explosive pull-ups (bringing your body as high as possible) C) 3 Super sets DB Bench max reps Ring rows max reps D) Amrap 8 min Arch hold :30 Hollow hold :30 Arch rocks 15 reps Hollow rock 15 reps

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Workout of the day – Monday

A) 2 snatch lift offs + Hang snatch B) In teams of 2 complete as many rounds As possible in 7 min. 14 power snatches 95/65 14 burpees over the bar Right into Amrap 7 min 10 overhead squats 95/65 10 burpees

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Workout of the day – Thursday

Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 5 Overhead Squats* 10 weighted pistols 55/35 20 box jump overs

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Workout of the day – Friday

Every 3 minutes, for 18 minutes (6 sets) of: Front squat * Set 1 – 3 reps @ 70% of 1-RM Front Squat * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% B. For time: 800 Meter Run 150 Air Squats 800 Meter Run

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