Workout of the Day

A. Strict Weighted Supinated Pull-Up – Quickly build to a tough double B. Strict Press – 3×6-8 @40X1 tempo; Rest 2 minutes + Every 3

A. Hang Power Clean – Every 90-sec x 10: 3 @60-80% (keep the movement quick and snappy and pause for a three seconds in the

12 minutes @75% 20 NPUB 20/15 Calorie Row + 12 minute EMOM 1 – 30-45-sec Anti Rotational Plank Hold 2 – 30-45-sec Sorenson 3 –

A. Close Grip Bench Press – Quickly build to a double triple, then perform 3×2 @80-90% B. 12 minute EMOM 1 – 3-5 Bar Muscle

A. Snatch – Build to a tough 1.1 B. Back Squat – Quickly build to a tough double, then perform 3×2 @80-90% (refer to the

3RFT 9 Bar Facing Burpees 7 Deadlifts @315/220-lbs 5 Rope Climbs + (5-10 minutes rest) 7 minute AMRAP 20 Dumbbell Push Press @50/35-lbs/hand 40 Double

A. 12 minute EMOM 1-4 – 5 Behind the Neck Split Press 5-8 – 4 Jump to Split 9-12 – 3 Behind the Neck Split

A. Segmented Clean Pull – Every 45-sec x 10 (moderate weight solid positions) + 3 sets: 7 minute Window 600/500m Row – into AMRAP remaining

60 minutes @75% 50 Calorie Assault Bike 3 Turkish Get-Ups/side (light) 50 Calorie Ski Erg 60-sec Ring FLR 50 Calorie Row 5 Jefferson Curls (slow

A. 12 minute EMOM 1-3 – 3 Pressing Snatch Balance 4-6 – 3 Drop Snatch 7-9 – 3 Heaving Snatch Balance 10-12 – 1 Snatch