Workout of the Day

back squat : 5 x 3 @ 85-90%

or

ohs : 5 x 3 @ 45-55% of 1rm snatch

for time (16-min)

• 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 : wall ball
• 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 : t2b

barbell complex : build to 75% of 1rm snatch

4 sets : every 2:30

• 1 liftoff (pause bologna)
• 2 snatch (off floor)

5 rounds (20-min)

• 200m run
• 4 bar muscle ups
• 6 power snatch (135/95)

barbell complex : build to 75% of 1rm clean & jerk

4 sets : every 2:30 @ 75-80%

• 1 cleans
• 1 front squat
• 1 jerk

10 rounds (18-min)

• 7 thrusters (95/65)
• 7 bar facing burpees

:30 rest between rounds

scaled (75/55)

goal is to keep thrusters unbroken and each round under :45. Scale reps if needed!

10 rounds : emom

1. 10 hang db snatch to oh lunge (5 each side)
2. 15 plate ground to overhead
3. 20 air squats
4. 100m run

for time – alternating movements w/partner

2 rounds 

• 30 t2b
• 30 box jump overs
• 30 wall ball

800m run (alternated 200M)

4 rounds 

• 20 t2b
• 20 box jump overs
• 20 wall ball

800m run

6 rounds

• 10 t2b
• 10 box jump overs
• 10 wall ball

“Girls of Summer”

for time (12-min)

“GRACE”

30 clean & jerks (135/95)

after you recover, complete the following

• 3 x 10 : barbell rollouts
• 3 x 10 : bent over row (barbell)
• 3 x 20 : resistance band bicep curls

shoulder press : 5 x 4 @ 70-75% of 1rm shoulder press

5 rounds : e2mom

1. 20/18 cal row
2. 50 double unders + 5 bar muscle ups
3. 20 kb swings + 10 push ups

Back squat : 5 x 4 @ 85%

or

ohs : 5 x 4 @40-50% of 1rm snatch

6 rounds : e4mom

• 20 wall ball
• 15/12 cal bike
• 200m run

swap order each round

Barbell complex – build to 70% of 1rm snatch

4 sets : every 2:30

• 1 liftoff (pause at knee)
• 2 snatch (touch n go)
• 1 ohs

5 rounds

• 7 power snatch (75/55)
• 7 bar facing burpees

run 800m

5 rounds

• 7 bar facing burpees
• 7 power snatch (75/55)

barbell complex : build to 65% of 1rm clean & jerk

4 sets : every 2:30 @ 65-75%

• 2 cleans
• 1 front squat
• 1 jerk

15-min amrap

• 15/12 cal row
• 12 t2b
• 9 front squats (135/95)

4 rounds : every 8-min

• 80 double unders
• 40 sit ups
• 20 burpee box jump overs
• 200m run

for time w/partner

• 1-mile run (alternate 200m or 400m)
• 50 burpees
• 30 clean & jerks (135/95)
• 800m run (alternate 200m or 400m)
• 40 burpees
• 20 clean & jerks (155/105)
• 400m run (alternate 200m)
• 30 burpees
• 10 clean & jerks (185/125)