WORKOUTS

Workout Squat Clean + Jerk (Split) Find Heaviest 5RM (7 min)Find Heaviest 3RM (7 min)Find Heaviest 1RM (7 min) *7 minutes per RM. (21 total minutes)

Workout 12 Back Rack Rev Lunges (115/75)4 OH Squats8 BurpeesAMRAP 12 min

Workout 1k Row80 KB Swings (35/26)60 Push-ups40 Jumping Pull-ups20 KB Snatches10 Clapping Push-ups500-m Row *20 min time cap

Burn 21-18-15-12-9-6DB ThrustersDB Box Step Ups or Alt. MB PistolsKnees-to-elbows *15 minute time cap.

Workout perform every 5 min.:Row 200 m100 m Sand Bag Carry 50/3525 Deadlifts (185/135 lb.)20 Lateral Over-the-bar Jumps3 rounds

Workout 2 min.: Double-unders2 min.: Barbell Overhead Hold (115/75 lb.)2 min.: Double-unders2 min.: Front-rack Hold2 min.: 200-m SA Farmers Carry (50/35 lb.)2 rounds

Workout Metcon (AMRAP – Rounds and Reps) 4 Hang Power Cleans (185/135 lb.)8 Single DB Devil’s Presses (50/35 lb.)18 Wall Balls (20/14 lb.)AMRAP 4 min.Rest 1 min.3 rounds BBC Warm Up Shoulder sequence (10 reps each)2 rounds10 Narrow stance good mornings10 Alt Windmills10 Push Ups

Workout 25 Box Jumps (24/20 in.)25 Sit-ups25 Back Squats (135/95 lb.)25 Barbell Wipers3 roundsStraight into:Run 1 mile *25 min cap

Workout 10 Rounds For Time: 3 Snatches (135/95 lb)3 Burpees Over the Bar *10 min cap Project Posterior Chain – Session #3 7 Weighted Good Mornings1 min. Plank Hold * add load if needed.3 Sets

Workout