Workout of the Day

Monday GS&C

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy of the Complex…

1 Push Press + 2 Push Jerks

5 rounds for time of:
Run, 400 m
12 Shoulder-to-Overheads

Saturday GS&C

ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Back Squat

4 rounds for time of:
Row, 400 m
20 Wall Balls

Friday GS&C

6 MIN EMOM
Power Snatch + Hang Snatch

10 Power Snatches (Load 1)
12 Up Down Pull Up
20 Hang Power Snatches (Load 2: lighter than load 1)
10 Up Down Pull Up
30 Hang Power Snatches (Load 3: lighter than load 2)
8 Up Down Pull Up

Thursday GS&C

3-4 rounds for quality of;
Plank Hold, 1 min
Handstand Hold, 30 secs
Chin Over Bar Hold, 15 secs
Dead Hang Hold, 30 secs

4 rounds, each round for time, of:
20 Box Jumps
10-15 Toes-to-something
20 Bike Calories

Rest 2 mins between each round.

Strength Squad

Deadlift and Row

Wednesday GS&C

2 rounds for time of:
Run, 800 m
40 Deadlifts
30 Burpees
20 Hang Power Cleans