Workout of the Day

LEVEL UP week 13 day 2 

4 sets : @ 80%

• 1 power clean
• 1 squat clean
• 1 jerk

4 x 1 : squat clean & jerk @ 80-85%

6 rounds : e3mom

• odd: 16/14 cal bike + 8 power cleans (135/95)
• even : 8 shoulder to overhead (135/95) + 16 bar facing burpees

LEVEL UP week 13 day 1 

snatch

3 sets : @ 80%

• 1 liftoff (pause above knee)
• 1 snatch (off floor)

3 sets @ 80-85%

• 1 power snatch + 1 squat snatch

back squat

• 3 x 6 @ 80%
  • rest 2-3 min between sets 

for time (10-min)

21 – 15 – 9

• power snatch (75/55)
• pull ups

for time w/partner (35-min)

• 1 round
  • 800m run
  • 30 shoulder to overhead (135/85)
• 2 rounds
  • 400m run
  • 20 shoulder to overhead (155/105)
• 4 rounds
  • 200m run
  • 10 shoulder to overhead (185/125)

*all runs are together, holding hands*

LEVEL UP week 12 day 5 

• 2 x 8 : back racked alternating leg lunges (light)
• 5 x 5 : front squats @ 75%

5 rounds (16-min)

• 35 double unders
• 14 t2b
• 7 front squats (155/105)

LEVEL UP week 12 day 3

• 3 x 5 : bench press
  • *increase weight each set, challenging set of 5, heavier than last week
• 3 x 6 : deadlift @ 75%

3 rounds : e3mom

1. 25/20 cal bike
2. 20 deadlift (155/105) + 10 box jump overs (24/20)

LEVEL UP week 12 day 2 

4 sets : @ 75%

• 1 power clean
• 1 hang squat clean
• 1 jerk

3 x 2 : squat clean & jerk @ 80%

5 rounds (16-min)

• 9 bar facing burpees
• 6 power cleans (155/105)
• 3 bar muscle ups

HYROX Workout

10 rounds : emom

1. 18 air squats
2. 15 kb swings
3. 12/10 cal ski/row
4. 9 burpee box jump overs (24/20)

3 rounds w/parnter

• 1000m row
• 60 db hang clean & jerk (50/35)
• 30 t2b