Workout of the Day

for time w/partner

• 6 rounds
  • 12 deadlift
  • 9 hang power cleans
  • 6 push jerks
    • 200 double unders
• 6 rounds
  • 9 deadlift
  • 6 hang power cleans
  • 3 push jerks
    • 200 double unders
• 6 rounds
  • 6 deadlift
  • 3 hang power cleans
  • 1 push jerks

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

10 rounds : emom

1. 15/12 cal row
2. 10 burpees to target
3. 15/12 cal bike
4. rest 1-min

“nuts & bolts”  Week 4 Day 2

warm up : 3 x 3 : muscle clean + front squat (hold grip) shoulder press (light)

6 sets : e2mom

• 2 x (1 hang power clean (knee) + 1 push press @ 8-9/10 rpe

4 sets : e2mom

• 1 tempo clean deadlift @ max from part 1.
  • pause 3 seconds in each position (up and back down)
  • 1” off floor
  • below knee
  • above knee
  • mid though
  • power position

5 rounds : e3mom

• 7 power clean (155/105)
• 7 bar facing burpees
• 200m run

“nuts & bolts”  Week 4 Day 1

2 x 10 : ohs (empty bar/light)

5 sets : e2mom

back squat

• 5 @ 67%
• 5 @ 70%
• 5 @ 72%
• 5 @ 75%
• 5 @ 77%

12-min amrap

• 20 t2b
• 40 thrusters (45/35)
• 100 double unders

10 rounds w/partner

• 500m row
• 30 wall ball
• 10 clean & jerks (135/95)

“nuts & bolts”  Week 3 Day 5

2 x 2 : turkish get up

for time (18-min)

21 – 18 – 15 – 12 – 9 – 6 – 3

• kb goblet squat (24/16)
• box jump over (24/20)
• kb swings (24/16)

• 3 x 6 : behind neck push press @ 8/10 rpe
• 3 x 6 : tempo front squat @ 8/10 rpe
  • 3 second down, 2 second hold at bottom

2 rounds

• 50/40 cal row
• 800m run
  • rest 4-min
• 25/20 cal bike
• 400m run
  • rest 2-min

“nuts & bolts”  Week 3 Day 3

3 x 3 : hang muscle snatch + ohs w/pause @ bottom (empty bar/light)

5 sets : e2mom

2 x (1 hang power snatch *mid thigh* + 1 ohs) @ 7-8/10 rpe

3 sets :

5 snatch pulls @ 100% of part 1.

10 rounds (18-min)

• 1 power snatch (185/125)
• 20 double unders
• 3 ring muscle ups

scaling

• snatch : use 75-80%
• ring muscle ups :
  • jumping ring muscle up
  • strict ring pull up
  • 2 ring rows + 1 ring dips