Workout of the Day

Open Workout 19.5 – CAP 20 33-27-21-15-9 Thrusters @ 95/65lbs Chest to Bar Pull Ups

30-60 minutes of easy aerobic work, preferably outside Prep what you need to for a easy weekend that you can focus on open performances

A.Paused Front Squat – Every 45-sec x 8 (speed and positional focus) B. Clean Pull + Hang Clean Pull – Every 45-sec x 8 (speed

A. Push Press – Build to a tough double for the day B. Weighted Pull-up – 5/5/5 (aiming for 6-8 reps on the last set);

A. Clean Pull + Hang Clean Pull + Power Clean – Build to a tough complex for the day B. Deadlift – Build to a

30-60 minutes of easy aerobic work, preferably outside Prep what you need to for a easy weekend that you can focus on open performances.

A. Paused Power Snatch – Every 45-sec x 10: 2 reps B. Paused Power Clean – Every 45-sec x 10: 2 reps + 3 sets:

A. Pendlay Row – Build to a tough double for the day B. Close Grip Bench Press – 5, 5, 5+ (aiming for 8-10 reps

A. Power Snatch + Squat Snatch – 5×2+2; Rest 2-3 minutes between (build as able) B. Back Squat – Build to a tough double for

A. 20 minutes 1 – 60-sec Row @75%* 2 – 50′ Lateral Sled Drag (tough, left to right) 3 – 60-sec Row @75%* 4 –