Workout of the Day

skills/drills

• rdl : 3 x 6 @ 50-60%
• tempo goblet squat (3/2/1) : 3 x 6
• 3 x :30 front squat hold (start with empty bar)
  • hold grip on barbell, fight for better position
  • (elbows up, knees out, tension on muscles, DONT collapse)

4 rounds

• 20 burpees over rower
• 30 db step ups (50/35)
• 40/35 cal row
• rest 3-min between rounds

snatch

• 3 x 3 : snatch lift off (pause @ knee) + snatch pull (from knee) @ 55-60% of max
  • 6 sets : e2mom
    • 1 snatch lift off (pause @ knee) + 1 snatch (off floor) @ 75-80%
  • 3 sets : every :90
    • 1 squat snatch @ 80%

10 rounds (12-min)

• 30 double unders
• 7 power snatch (75/55)

• 3 x 3 : ohs @ 85%
• 5 x 4 : back squat @ 85%

14-min amrap

• 15/12 cal row
• 12 wall ball
• 9 t2b

• 3 x :60 OH hold @ 40% of 1rm jerk
• 6 rounds e2mom :
  • 4 x 4 : push press @ 80% of 1rm jerk
  • 2 x 4 : strict press @ 80% of 1rm strict press

4 rounds : e5mom

• 40 double unders
• 20 db hang clean & jerks (50/35)
• 10 burpee box jump overs (24/20)
• 40 double unders

7 rounds : emom

1. row 250m
2. 3 wall walks
3. 20 air squats
4. 20 sit ups

for time w/partner

*divide reps in half*

• 100 hang power cleans 95/65
• 20 burpee over bar
• 80 front squats (115/75)
• 20 burpee over bar
• 60 shoulder to oh(135/95)
• 20 burpee over bar
• 40 clean & jerk (155/105)
• 20 burpee over bar
• 20 thrusters (185/125)
• 20 burpee over bar

• 5 sets : every :90
  • 2 hang power clean + 2 push press @ 60-65% of max clean & jerk
• 5 sets : every:90
  • 2 hang squat cleans + 2 push jerks @65-70% of max clean & jerks
• 4 sets (off rack) : e2mom
  • 5 front squats @ 75% of max clean

4 rounds

3-min rounds

• 15/12 cal bike
• 6 bar muscle ups
• max rep clean in remaining time @ 70%

Rest 1-min between rounds

*score is total # of cleans complete*

skills/drills

• 4 x 6 : split squat (hold one db)
• 4 x 6 : seated DB press
• 2 x 2 : wall walk
• 2 x :60 handstand hold

18-min amrap

3, 6, 9, 12, 15, 18……..

• hspu
• kb swings (24/16)
• box step ups (holding kb) *each leg*

snatch

• 3 x 5 : snatch high pull @ 50-55% of max
  • 6 sets : e2mom
    • 2 x 1 high pull (below knee) + 1 snatch (below knee) @70-75%
  • 3 sets : every :90
    • 2 hang squat snatch (below knee) @ 75%

14-min amrap

• 3 power snatch (135/95)
• 6 bar facing burpees
• 9 heavy wall ball (30/20)

Squat

• 3 x 5 : ohs @ 75-80% of 1rm snatch
• 5 x 5 : back squat @ 75-80% of 1rm back squat

5 rounds : e3mom

• 60 double unders
• 14 db snatch (50/35)
• 7 burpee box jump overs (24/20)

• 3 x :45 OH hold @ 50% of 1rm jerk
• 6 rounds e2mom :
  • 4 x 5 : push press @ 75% of 1rm jerk
  • 2 x 5 : strict press @ 75% of 1rm strict press

4 rounds (18-min)

• 21/18 cal bike
• 18 push press (95/65)
• 15 pull ups

Every 2 min complete a station

1. 20 scaled burpees
2. 25 sit ups
3. 500m row
4. 20 lunging burpees
5. 25 sit ups
6. 500 m row
7. 20 burpees
8. 25 sit ups
9. 500m row
10. 20 double push up burpees
11. 25 sit ups
12. 500 m row
13. 20 mountain climber burpees
14. 25 sit ups
15. 500 m row