Workout of the Day

back squat : 5 x 1 @ 90+%

or

ohs : 5 x 2 @ 60-70%

20-min amrap

2 – 4 – 6 – 8 – 10 – 12 – 14…….etc

• heavy wall ball (30/20)
• burpee box jump overs (24/20)

snatch

8 sets : e2mom

• sets 1 – 4 : liftoff (above knee) + 1 squat snatch (floor) @ 60-80%
• sets 5 – 8 : 1 squat snatch @ 80+%

5 rounds : (20-min)

• 18/15 cal bike
• 12 pull ups
• 6 power snatch (115/75)

clean & jerk

8 sets : e2mom

• sets 1 – 4 : liftoff (above knee) + 1 clean & jerk (floor) @ 60-80%
• sets 5 – 8 : 1 clean & jerk @80+%

goal is 2 lift over 85%

4 rounds (16-min)

• 400m run
• 10 clean & jerks (135/95)

30-min amrap

• 800m run
• 40 kb swings
• 30 sit ups
• 20 burpees

for time w/partner

2 rounds

• 240 double unders
• 120 db box step ups (50/35)
• 60 cal bike
• 30 bar muscle ups

*split reps in half, in any order*

“Girls of Summer”

“Diane”

21 – 15 – 9

• deadlift (225/155)
• hspu

after you recover, complete the following

• 3 x 10 : barbell rollouts
• 3 x 10 : pendaly rows
• 3 x 10 : alternating arm bicep curls

strict press : 5 x 3 @ 75-80%

5 rounds : e2mom

1. 30/25 cal row
2. 24 db hang clean and jerks (50/35)
3. 18 push ups

back squat : 5 x 2 @ 90-95%

or

ohs : 5 x 3 @ 50-60% of 1rm snatch

15-min amrap

• 40/30 cal bike
• 30 wall ball
• 200m run

6 sets : e2mom

• 1 liftoff (pause @ knee)
• 1 snatch (floor)

• set 1 – 2 @ 70 %
• sets 3 – 4 @ 75 %
• set 5 @ 80%
• set 6 @ 85%

for time (16-min)

15 – 12 – 9 – 6 – 3

• power snatch (95/65)
• burpee box jumps (24/20)

6 sets : e2mom

• 1 clean
• 1 front squat
• 1 jerk
• set 1 – 2 @ 70 %
• sets 3 – 4 @ 75 %
• set 5 @ 80%
• set 6 @ 85%

for time (18-min)

• 400m run
• 40 t2b
• 40 shoulder to overhead (95/65)
• 200m run
• 20 t2b
• 20 shoulder to overhead (135/95)

6 rounds : every 6 – min

• 400 m run
• 30 air squats
• 20 kb swings
• 10 burpees

for time

alternating full rounds w/partner

8 rounds

• 3 squat cleans (155/105)
• 9 pull ups

800m run (alternating 200)

6 rounds

• 2 squat cleans (185/125)
• 6 chest to bar

800m run

4 rounds

• 1 squat clean (225/155)
• 3 bar muscle ups