Workout of the Day

A. Front Squat + Jerk – Quickly build to a tough 2+1 B. Shoulder to Overhead – Every 30-sec x 15 (7:30) @75% of ‘C’

15-12-9 C2B Pull-ups Single Arm Overhead Squats/side 100 Double Unders (between) + (Rest 5 minutes) 12-9-6 Strict HSPU Kettlebell Snatch (53/35) Run 200m (between) +

A. 12 minute EMOM 1 – 3 Jerk Dips (pause in the dip) 2 – 3 Jerk Drives 3 – 3 Split Jerk B. 3-Stop

A. 3-Pos Snatch – Build to a tough complex for the day B. Segmented Clean Deadlift – 4×4-6; Rest 2-3 minutes (pause below knee and

5 minutes Assault Bike @75% 5 minutes Ski Erg @75% + 20 minute EMOM 1 – 30-45-sec Anti Rotational Plank Hold 2 – 100′ Suitcase

A. 3-Stop Close Grip Bench Press – 4×4-6; Rest 2-3 minutes (pause three inches from the chest, on the chest and three inches on the

A. 3-Stop Back Squat – 4×4-6; Rest 2-3 minutes (pause at parallel, bottom position and at parallel on the way up again) B. Clean Pull

A. 12 minute EMOM 1 – 3-5 Pressing Snatch Balance 2 – 3-5 Drop Snatch 3 – 3-5 Snatch Balance *Pause in each receiving position

A. Clean Warm Up – 2×3/exercise B. Hang Clean – Build to a tough triple for the day + 7 minute AMRAP 9 Deadlifts (275/155)

6 minutes Assault Bike @75% 3 minutes Front Foot Elevated Reverse Lunges Rest 1 minute + 6 minutes Row @75% 3 minutes Dumbbell Death March