Category Archives: Workout of the Day

Friday

A.

3 sets: hang muscle snatch + high hang snatch + hang snatch

B.

3 sets: high hang snatch + hang snatch

C.

4 sets: hang snatch

D.

9 min amrap:
6 OH lunge steps (3/leg) (95/65)

9 OHS (95/65)
9 TTB

Wednesday

A.

seated press 3-3-3-2-2-2

B.

1 Round:

   8 chest to bar pull-ups

   8 Burpee Box Jump Overs (30/24)

Directly Into…

2 Rounds:

   8 chest to bar pull-ups

   8 Box Jump Overs (24/20)

Directly Into…

   32 burpee CTB pull-ups

Monday

A.

4 sets:
hang power clean + power clean + jerk @ 55-70%

B.

EMOM for 10 mins:
clean & jerk x 1 rep @ 75-85%

C.

“13.4”

7 min amrap:

3-6-9-12-15-18…and so on up the ladder

C&J (135/95)

TTB