Workout of the Day

Friday GS&C

Clean & Jerk 2-2-2-2-2

Rest as needed between sets.

Athlete Instructions
RPE 6-7
This is a deload week.

Week 6 of 7
Olympic Lifting Cycle

6 rounds for time of:
15 Wall Balls
5 Power Cleans

Thursday GS&C

For time:
20 Bike Calories
20 Toes-to-somethings
20 Dumbbell Goblet Lunges
30 Bike Calories
30 Toes-to-somethings
30 Dumbbell Goblet Lunges
40 Bike Calories
40 Toes-to-somethings
40 Dumbbell Goblet Lunges

Post Workout Skill
ON A 8:00 RUNNING CLOCK…
Practice Handstand Skill

Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking
OH Hold

Strength Squad:

Time for a new cycle after testing out our 1 rep max last week

Wednesday GS&C

8 MIN EMOM
3 Deadlift

* Build to Moderate repeatable load in warm up and hold across sets

7 rounds for time of:
Run, 200 m
5 Deadlift

Tuesday GS&C

MURPH PREP
800m Run
Into

50 Pull Ups
100 Push Ups
150 Air Squats
Into

800m Run

* Partition the Pull Ups, Push Ups and Squats however you like. Adjust Volume as needed

Strength Squad

Time for a new cycle after testing out our 1 rep max last week.

Monday GS&C

For 4 cycles:
AMRAP in 5 mins of:
5 Front Squats
5 Updown Over Bars
5 Hang Power Cleans
5 Updown Over Bars
5 Shoulder-to-Overhead

Rest 1:30 between each cycle.
For each cycle continue the AMRAP.