Workout of the Day

Wednesday GS&C

8 MIN EMOM

High Hang Power Clean + Hang Power Clean + Power Clean

Start Light and end Moderate.

4 rounds for time of:
20 Box Jumps or step ups
5 Hang Power Cleans
15 Deadlifts
5 Hang Power Cleans
20 Up-Downs

Tuesday GS&C

EMOM x 8
1 :02 Pause Squat + 2 Squats

Build load to Moderate Heavy Across sets
Athlete choice: Back, Front, OH Squat

Complete as many rounds as possible in 12 mins of:
20 Bike Calories
20 Air Squats
5 Strict Pull-ups or 10 Ring Rows

Monday GS&C

Split Jerk 3-3-2-2-1

Start Moderate and build to a Heavy weight. Option for Push Jerk

Every 1 min for 10 mins, alternating between:
8 Dumbbell Shoulder-to-Overheads
25 Jump Ropes

Saturday GS&C

EMOM x 8
1 :02 Pause Bench Press + 2 Bench Press

*Build Load across sets and see if can progress weight from last week

5 rounds for time of:
200m Run or 15 Bike Calories
12 Push-ups
9 Pull-ups
6 Power Snatches