Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 85-90%

B. 4 rounds for time, of:
400 Meter Run
15 Power Snatches (75/55 lbs)

ABSOLUTELY NO DROPPING THE BARBELLS!

Time cap: 20-minutes

C. Optional Accessories:
2 sets of:
V-ups x 15-20 reps
Plank Hold x 45-60 seconds
Hip Extensions x 10-12 reps
Rest as needed

Today's Workout:
A. Every 90 seconds for 9-minutes (6 sets):
Push Press x 3 reps

Focus on perfect dip mechanics and practicing driving your hands back as soon as it passes your forehead. Go up in weight each set

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time, of:
Clean and Jerk (135/95 lbs)
Burpees over the Bar

Time cap: 20-minutes

C. Optional Accessories:

2 sets of:

1-minute of Figure 4 stretch (each side)

1-minute of Pigeon stretch (each side)

1-minute of Straddle stretch

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-75%
*Sets 5-8 = 2 reps @ 80-85%
*Sets 9-10 = 1 rep @ 90-95%

B. 21-15-9 rep rounds for time, of:
Strict Handstand Push-ups
Toes to Bar

Time cap: 15-minutes

C. Optional Accssories:
2 sets of:
Kettlebell Side Bends x 15-20 reps (each side)
Banded Pull Aparts x 15-20 reps
Rest as needed

Today's Workout:
A. Skill Warm-up:
2 sets with an empty barbell:
3 Muscle Snatch + 3 OHS + 3 Snatch Drops + 3 Zotts Press
Rest 60 seconds

B. Weightlifting:
Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-patella, floor)

Only move up in load if mechanics are perfect.

Followed by...

3 sets of:
Snatch Deadlift x 3 reps @ 90-95% of 1-RM Snatch
Rest 60 seconds

On the last rep or each set, take 5 full seconds to lower the weight back to the floor - going through good positioning.

C. Conditioning:
“Josh”
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups

NO DROPPING BARS FROM OVERHEAD!

Time cap: 15-minutes

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Jerk-Grip Overhead Squat x 4 reps @ 3311

Focus on tempo and mobility, not load.

B. Complete as many rounds as possible in 20 minutes of:
Run 800 meters
10 Deadlifts (275/185 lbs)
Run 800 meters
50 Ab-mat Sit-ups

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

B. Complete as many cals as possible in 5-minutes:
5 Rounds of “The Chief” (135/95)
Max Calories on the Rower

Rest 5 minutes...

Complete as many cals as possible in 5-minutes:
4 Rounds of “The Chief” (135/95)
Max Calories on the Rower

Rest 5 minutes...

Complete as many cals as possible in 5-minutes:
3 Rounds of “The Chief” (135/95)
Max Calories on the Rower

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

B. Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Chest to Bar Pull-ups

Time cap: 15-minutes