Workout of the Day

3 sets of each

• 1 pull + 1 hang snatch (mid thigh) + 2 ohs
• 1 pull + 1 floating snatch + 1 ohs
• 1 pull + 1 snatch (off floor)
• 2 squat snatch

• 8-min amrap
  • 12 ohs (95/65)
  • 6 chest to bar
    • rest 2 -min
• 4-min amrap
  • 6 ohs (135/85)
  • 3 bar muscle ups

6 rounds : emom

1. 6 devils press
2. 12/10 cal bike
3. 150 ft farmers carry
4. 200m run
5. rest

CLEAN & JERK

• 3 sets – 5/10 rpe
  • 1 pull + 1  high hang clean (hip) + 2 push press
• 3 sets – 6/10 rpe
  • 1 power clean + 1 front squat + 1 push press + 1 jerk
• 2 sets :  7/10 rpe
  • 2 cleans + 2 jerks
• 2 sets : 8/10 rpe
  • 2 cleans + 1 jerk

for time (20-min)

• 25/20 cal bike
• 15 power cleans + 15 shouder to overhead (95/65)
• 25/20 cal bike
• 12 power cleans + 12 shoulder to overhead (115/75)
• 25/20 cal bike
• 9 power cleans + 9 shoulder to overhead (135/85)
• 25/20 cal bike

• back squat
  • 3 sets : 3 pause back squats + 2 back squats @ 5/10 rpe
  • 3 x 8 : back squat @ top weight from part 1.
• shoulder press
  • 3 sets : :60 hold at top + 5 shoulder press
• 2 sets :
  • 10 close grip ohs (light)
  • 10 overhead front rasie
  • 10 single leg RDL
  • :60 squat hold

5 rounds :

7-min amrap / 1-min rest

• 500m row/ski
• 200 ft farmers carry
• 20 hand release push ups
• 20 cal bike
• 20 wall ball

*at the start of the next round, pick up where you left off*