Workout of the Day

A. Clean + Hang Clean – Build to a max for the day B. Clean – 10 single @90% of ‘A’ C. Segmented Clean Pull (pause

45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + Primal Movement Flow Routine (https://www.youtube.com/watch?v=iEQ3oFMCFnU&t=43s) + Skill work of choice

A. Deadlift – Build to a 5RM (Controlled TnG – perfect hip/back mechanics – no bouncing and catching) B1. Front Rack Step-Ups – 5×5/leg; (https://www.youtube.com/watch?v=qMd_Nhq1BoU)

A. Behind the Neck Jerk – Build to a tough single for the day B. Push Press – Build to a 5RM C1. Push Press

A. Snatch + Hang Snatch – Build to a max for the day B. Snatch – 10 singles @90% of ‘B’ perform with three second hold

A. Push Jerk + Split Jerk – Ev90-sec x 10 (build as form allows, heavier than last week with the longer rest period) B. Strict

A. Clean + Hang Clean + Front Squat – 1x(1+1+3), 2x(1+1+2), 3x(1+1+1); Rest 2 minutes B. Segmented Clean Pull (pause below knee, above knee and

45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Bar Muscle Up Negatives Jefferson Curls Wall Facing Shoulder Taps Front Lever Tuck Positions

A. Deadlift – Build to a heavier set of five than last week @3011 Tempo B1. Front Rack Step-Ups – 4×4-6/leg; (https://www.youtube.com/watch?v=qMd_Nhq1BoU) B2. Seated Good

A. Push Press – Build to a heavier set of five than last week B1. Push Press – 3×5@90% of today’s tough set; Rest 60-sec