Workout of the Day

A. Snatch – Build to a tough single for the day B. Back Squat – 3, 2, 1, 3, 2, 1 (heavier on the second

3RFT Run 400m 21 Sumo Deadlift High Pull @75/55-lbs 12 Burpee Over Bar (Lateral) + (10 minutes rest) 3RFT Row 25/20 Calories 21 Thrusters @75/55-lbs

A. 12 minute EMOM 1 – 3 Split Jerk Balance 2 – 3 Behind the Neck Split Jerk Balance 3 – 3 TNG Split Jerk

EMOM 8 minutes 1 – 15-sec Assault Bike (build to max last 3-sec) 2 – 200′ Sandbag Carry (tough) + (Rest 5 minutes) EMOM 8

30-45 minutes of outdoor activity

A. 9 minute EMOM 1-3 – 3 Behind Neck Push Press 4-6 – 2 Behind Neck Push Press 7-9 – 1 Behind the Neck Push

A. No Hook No Feet Snatch – Every 30-sec x 10 (moderate weight good speed and positions) B. Out of the Hole Front Squat –

10 minutes @85% Row 250m 3 Power Cleans (tough) Row 250m 3 Shoulder-to-Overhead (tough) *Use loads that are tough for all sets but doable –

A. Split Jerk + Push Jerk – Every 90-sec x 10: 1+1 (TNG) @70-80% B. Strict Pronated Chest-to-bar Pull-Up – Quickly build to a tough

A. Power Clean – Build to a tough 1.1 B. Deadlift – Quickly build to a tough double C. Rear Foot Elevated Split Squat –