Workout of the Day

Monday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a 1RM Clean & Jerk

Testing Week 7 of 7
Olympic Lifting Cycle

For time:
30 Clean & Jerks

10 MIN CAP

Saturday GS&C

3 ROUNDS
12/12 DB Row
12/12 Tricep Kick Back
12/12 Banded Wood Chops High to Low 

Complete as many rounds as possible in 16 mins of:
100m KB Carry of Choice
100 Single/ 50 Double Unders
Row, 250m

Carry Options:
Front Rack
Farmers
Waiter
OH

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