Workout of the Day

Saturday GS&C

Every 8 mins for 32 mins do:
Run, 600-800 m
80 Jump Ropes
20 Sumo Deadlifts

-Rest with Time Remaining-

Friday GS&C

10 rounds for time of:
20 Walking Lunges
10 Pull-ups
5 Toes-to-somethings
5 Dumbbell Strict Press or HSPU

Time Cap: 30min

Thursday GS&C

Clean & Jerk 1-1-1-1-1-1-1-1

Rest as needed between sets.

Athlete Instructions
2×1 @RPE 8
1×1 @RPE 8+
5×1 @RPE 9

Week 5 of 7
Olympic Lifting Cycle

For time:
100 Dumbbell Power Cleans

Athlete Instructions
Every break, complete 7 Up-Downs.

STRENGTH SQUAD
Max Testing: Deadlift

Wednesday GS&C

Complete as many rounds as possible in 20 mins of:
30 Row Calories
20 Box Jumps/ Step Ups
Kettlebell Farmers Carry 200 m

POST WORKOUT STRENGTH
Every 1 min for 6 mins, alternating between:
Alternating Kettlebell/ Plate Slide, 30 secs
Hollow/ Tuck Hold, 30 secs

Tuesday GS&C

8 MIN EMOM
1-5 Strict Pull Ups or Challenging Ring Row

3 rounds for time of:
50 Air Squats
15 Pull Ups/ Ring Rows
10 Hang Power Cleans

STRENGTH SQUAD
Max Testing: Back Squat/ Bench