Workout of the Day

A. Deadlift – Quickly build to a tough triple (TNG controlled tempo) – leave plenty in the tank B. Double Overhead Deadlift (no hook) –

A. Behind the Neck Split Jerk – Build to a tough set of five for the day B. Behind the Neck Split Jerk – 3×5

A. Snatch – Build to a heavy triple for the day B. Snatch – 3×3 @90% of ‘A’ C. Back Squat – Build to a

A. Strict HSPU – 50 reps for time if this exceeds five minutes perform as a five minute AMRAP B. Toes To Bar – 75

A. Power Clean – Build to a max  +  10 minute AMRAP 30 Power Cleans @ 45%  30 Power Cleans @ 65%  AMRAP in remaining

Off 45-60 minutes of easy aerobic and stretching at the most – use additional time to make some effort towards recovery (sauna, bodywork, food prep,

A. 10 minute EMOM – 2 Squat Clean Thrusters (keep it moderate and fast) B. 3 sets: 100m Row AFAP 5 Thrusters @95/65-lbs 120-sec Easy Assault

A. Split Jerk – Build to a tough single for the day B. Muscle Ups – 30 for time (if this exceeds 5 minutes then

A.i Power Snatch – Build to a heavy single for the day in 10 minutes A.ii Power Snatch – 30 reps for time @77% of ‘A.i’

A. TNG Push Jerk (x2)- 10’ EMOM (build as form allows, controlled recovery required) B. Strict C2B Pull-Ups – Build to a tough five weighted