Workout of the Day

A. Snatch + Hang Snatch + Snatch Balance – 1x(1+1+3), 2x(1+1+2), 3x(1+1+1); Rest 2 minutes B. Back Squat – Build to a heavier set of

A. Push Jerk + Split Jerk – 10’ EMOM (build as form allows, controlled recovery required) B. Strict C2B Pull-Ups – 4×4-6; Rest 2 minutes

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

Thursday 45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Ring Muscle Up Negatives and Weighted Muscle Ups (Medball b/w legs) Jefferson Curls Regional

A. Deadlift – Build to a tough set of five @3011 Tempo + 3 Sets: 100’ Reverse Sled Drag (moderate load, move quickly) 50’ Sled

10 Low Hurdle Jumps (no higher than knee height, looking for minimal contact time but still landing and jumping with the whole foot) + A.

A1. Strict Press – 5, 3, 1, 5, 3, 1 (heavier on second wave) A2. Pendlay Row – 5, 3, 1, 5, 3, 1 (heavier

A. Clean – Build to a tough single for the day B. Clean* – 3×1 @90%, 2×2@80%, 1×3@70%; Rest 2 minutes *Percentages based off of ‘A’

45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Front Lever Negatives (Ring and Bar) Bottoms Up Turkish Get-Up Sit-Up Dbl KB Overhead Walking

A. Deficit Deadlift w/ Pause Below Knee – 3×5 (moderate load w/ reset b/w) + 5 Sets: 5 Hang Power Snatch @155/105-lbs 30-sec Max Assault