Workout of the Day

barbell complex (15-min)

• 1 snatch
• 1 hang squat snatch
• 1 ohs

for time (18-min)

18-15-12-9-6-3

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

push jerk

• 2 x 10 : light
• 2 x 8 : moderate
• 2 x 6 : challenging

4 rounds : e2mom

1. 60 double unders + 12 shoulder to overhead (115/75)
2. 25/20 cal row

tempo deadlift – 3 seconds up/3 seconds down

3 x 4 : challenging weight (heavier than last week)

4 rounds (20-min)

• 400m run
• 15 box jump overs (24/20)
• 12 t2b
• 9 deadlift (225/155)

30-min amrap

• 800m run
• 40 plate ground to overhead (45/35)
• 30 sit ups
• 20 burpees to plate

2 rounds w/partner

• 120 double unders
• 60 push press (95/65)
• 30 bar muscle ups or burpee pull ups

cash out : 1-mile run

barbell complex (15-min)

• 1 clean
• 1 hang squat clean thruster
• 1 jerk

for time (18-min)

• 400m run
• 20 power cleans
• 400m run
• 20 shoulder to overhead
• 400m run
• 20 thrusters

rx (135/95)

bench press

• 2 x 10 : light
• 2 x 8 : moderate
• 2 x 6 : challenging

5 rounds

• :30 to complete 10 bench press (135/95
• :30 max rep push ups
• :60 max cal row
  • 1-min rest between rounds

score is total # of push ups + cals on bike

tempo deadlift – 3 seconds up/3 seconds down

3 x 6 : challenging weight

for time (16-min)

• 60/50 cal bike
• 40 bar facing burpees
• 20 deadlift (315/225)

Scaling :

• bike : 6-min cap
• deadlift : 80-85% weight MUST be HEAVY, 3+ sets to complete the 20.

barbell complex (15-min)

• 2 snatch
• 1 hang snatch
• 1 ohs

for time (18-min)

30 – 20 – 10

• ohs (95/65)
• pull ups
• row

push press

• 2 x 10 : light
• 2 x 8 : moderate
• 2 x 6 : challenging

for time (20-min)

• 800m run
• 30 alternating arm db snatch (50/35)
• 30 db step ups (50/35)
• 30 alternating arm db snatch
• 800m run

3 rounds w/partner

• 20 pull ups
• 10 snatch
• 16 chest to bar
• 8 snatch
• 12 bar muscle ups
• 6 snatch

• round 1 : (135/95)
• round 2 : (155/105)
• round 3 : (185/125)

barbell complex (15-min)

• 3 cleans
• 2 front squats
• 1 jerk

for time (16-min)

• 30 cal bike
• 10 power cleans (155/105)
• 20 cal bike
• 15 front squats
• 10 cal bike
• 10 shoulder to overhead