WORKOUT OF THE DAY
July 1

Open Skill Work:
15mins

Conditioning:
FT:
30-20-10
Pistols
Deadlifts (185/135#)
Wallballs (20/14#)

June 30

Strength:
Pause Power Cleans: 2-2-2-2-2 3sec pause at knee for both reps, drop bar after first rep

12mins:
Build to heaviest Hang clean + Clean (both squats, TNG)

Conditioning:
5min AMRAP:
10 Power Cleans (135/95#)
15 Situps

June 29

Gymnastics:
Strict Pullups: 7-7-7-7
V-ups: 12-12-12

Conditioning:
10RFT:
6 Box Jumps (30/24″)
8 C2B
10 S2OH (95/65#)

June 28

Strength:
Front + Back Squat: 4X 5 front squats @70% immediately into 10 Back Squats at same weight

Conditioning:
3RFT:
800m run
20 FR lunges (135/95#)

June 27

Strength:
Floor Press: 6-6-6-6-6
Ring Dips: 6-6-6 with 5second pause in bottom of each rep

Conditioning:
10min EMOTN:
5 HSPU
30 DU

June 26

Strength:
Snatch Complex: Build to max pause snatch (3seconds at knee) + Snatch (can drop after first rep)

Conditioning:
FT:
21
Power Snatches (95/65#)
Burpees
15
Hang Squat snatches
Burpees
9
Squat Snatches
Burpees

June 24

Conditioning:
Partners (3)
FT:
300 Cal row
200 KBS (32/24)
100 Front Squats (135/95#)
* 1 person works at a time, bar must remain off the ground for entire workout for any reps to count

June 23

Gymnastics:
5RDS NFT:
5 strict pullups+ 5 strict T2B
:20 sec hollow rock hold after each set of T2B

Conditioning:
3RFT:
25 Thrusters (75/55#)
15 C2B

June 22

Strength:
E2MOTM for 12mins (6RDS):
2 Hang Squat Snatches

Conditioning:
15min EMOTM:
1) 10 Hang Power Snatches (115/90#)
2) 12 Burpees
3) 15 Deadlifts

June 21

Conditioning:
35min Clock:
Preform 4,800m Run, in remaining time find 1RM clean (Power or Squat)

1 2 3 4 5 113