Workout of the Day

A) Jerk Drive + Split Jerk: Build to a heavy single for the day B) Weighted Strict Pronated Chest to Bar Pull-Up: Build to a

A) Clean: Build to a tough 1.1 for the day B) Deadlift: Build to a tough 2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes

3-5 Sets @70% 3 minutes Assault Bike 1 minute Shuttle Runs 3 minutes Row 1 minute Single Unders 3 minutes Ski-Erg 1 minute Reverse Single

A) Push Press: Build to a tough 2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts Then perform 3×2 @90% of the heavy

A) Snatch: 5×2; Rest 2 minutes (moderate load, good positions – go TNG) B) Back Squat: Build to a tough 2 (rest 5-10-sec between cluster

10 minute AMRAP 5 Power Cleans @205/145-lbs 10 T2B + (Rest 5-10 minutes) 10 minute AMRAP 5 Strict pHSPU 10 Deadlifts @205/145-lbs + (Rest 5-10

A) Weighted Strict Pronated Chest to Bar Pull-Up: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts Then perform

A) Clean Pull + Clean: 5×1+1; Rest 2 minutes (moderate load, good positions) *Pause below knee on both lifts B) Deadlift: Build to a tough

60 minute E2OM @70% (5 rounds) 1 – Single Unders (forwards and backwards) 2 – Assault Bike 3 – Step-Ups (regular and lateral) 4 –

A) Push Press: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts Then perform 3×4 @90% of the heavy