WORKOUT OF THE DAY
June 3

Conditioning:
Partners (2) FT:
2mile run (1 person runs at a time, broken up however)
2RDS
30 Hang Power Snatches (115/90#)
30 Burpee Box Jumps (30/24″)

* 1 person works at a time, run the 2 miles and go straight into the 2RDS

May 3

Conditioning:
FT:
21-15-9
Deadlifts (225/155)
OH Walking lunges (45/25# plates)
* 75 DU after each set

Accessory
Weighted Good mornings: 5-5-5-5

May 2

Gymnastics:
4RDs for Quality:
6 Strict Chin-ups with 3 sec hold above the bar, 3sec lowering phase
6 Strict Ring dips with 3 sec hold at lock at and 3 sec pause in bottom at rings
12 Bent over rows
12 Plyo pushups to plates (45/25)

Conditioning:
10min EMOTM:
1) 200m run
2) 1RD of ” Cindy “

May 1

Strength:
Low Hang Snatch: Build to 2RM (below the knee, both squats)

Conditioning:
FT:
6-9-12-9-6
Power Snatches (115/75#)
OHS
T2B

April 29

Strength:
FR Reverse Lunges: 8-8-8-8 (alternating, 4 per side total)

Conditioning:
FT:
30 FR lunges (115/75#)
100 DU
800m Run
60 Wallballs (20/14#)
800m Run
100 DU
30 FR lunges

April 28

Strength:
Clean Complex: Build to heaviest Power clean + Squat clean (drop bar between reps)

Conditioning:
5RFT:
10 Hang power cleans (155/105#)
8 Front Squats
6 Deficit HSPU (45+25/45)

April 27

Strength:
Pendlay Rows: 6-6-6-6-6
Gymnastics:
Strict Chin-ups: 10-10-10

Conditioning:
15min EMOTM:
1) 18/15 Cal Row
2) 10 Box Jumps (30/24″)
3) 5 MU

April 26

Gymnastics:
Strict Ring Dips: 5-5-5-5-5-5-5 * Turn out at top of each rep
Pushups: 7-7-7-7-7-7-7 *preform immediately after set of dips

Conditioning:
20min AMRAP:
15 HR Pushups
20 Situps
15 Burpees
400m Run

April 25

Strength:
Snatch Complex: Build to max Power Snatch + Squat Snatch + 2 OHS

Conditioning:
5min EMOTM:
5 Power snatches (135/95#)
20 DU

Rest 2 mins

5min EMOTM:
3 Hang squat snatches (135/95#)
30 DU

April 24

Strength:
Front Squats: 10-10-10 @75% of 1RM

Conditioning:
FT:
15-12-9
Thrusters (135/95#)
C2B

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