Workout of the Day

45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Ring Roll-Outs Scap Pull-Ups Shrimp Squats Single Leg Good Mornings w/ PVC

A. Deadlift – Build to a heavy set of eight @2011 Tempo (Heavier than last week) B. Safety Squat Bar Good Morning* – 3×6-8 @21X1;

A. Power Clean + Power jerk + Split Jerk- Every 90-sec x 6 (build in weight, pausing in the catch of the Jerk for 3-sec)

A. High Hang Power Snatch – 3 reps EMOM 6’ (light, technical focus) B. Snatch – 2×3 then 3×2 (build each set as technique allows,

A1. Strict Press – 10, 8, 6, 8, 10 A2. Pendlay Row – 10, 8, 6, 8, 10 + 5RFT – 10 Power Cleans @115/80-lbs

A. Clean – 2×5 then 3×3 (build each set as technique allows, priotise good movement); Rest 2 minutes B. Deficit Clean Pull (2″ from floor w/

45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Handstand Walks Ring Swings Pistols Candlestick to Pistol

A. Deadlift – Build to a tough set of eight @3011 Tempo + 3 Sets: 5 Partner Assaisted Nordic Curls (use push-up to initiate the

A. Jerk Balance + Split Press (2+2) – Every 90-sec x 6 (build in weight, technical focus) B. Power Clean + Split Jerk (1+2) –

A. Hang Muscle Snatch – 3 reps EMOM 6’ (light, technical focus) B. Snatch – 2×5 then 3×3 (build each set as technique allows, priotise