Workout of the Day

Wednesday GS&C

EMOM x 5 MINUTES
1-2 Bar Muscle-Ups or 2-4 Pull-Ups

EVERY 2:30 x 6 SETS
20-30 Slam Balls (Athlete Choice)
20 Slam Ball Alt. Lunges
-Max Pull Ups or Bar Muscle-Ups w/ Time Remaining

-Rest 1:00 b/t Sets-

Tuesday GS&C

1.) Power or Squat Snatch*
1×2 (80%)
1×2 (85%)
3×1 (90%)
*Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9 or build as form allows

2.) Snatch Pulls**
3×2 (100%)
**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

AMRAP x 7 MINUTES
3 Hang Power Snatch (light)
7 Overhead Squats (light)
21 Jump Ropes

STRENGTH SQUAD PROGRAMMING
Testing Day
Lift 1: Bench
Lift 2: Deadlift

Monday GS&C

3×5
Front Squats or High-Bar Back Squat

FOR TIME
175 Cal Row OR Cal Bike
**Every 3:00 not including 0:00, complete 8 Push-Ups + 10 Sit-Ups.

Saturday GS&C

2 ROUNDS FOR TIME
800m Run
40 Back Squats
30 Box Jumps
400m Run
20 Front Rack Alt. Lunges
10 Box Jumps

Friday GS&C

4×4
Bench Press*
*Keep weight Moderate-Heavy across all sets.

AMRAP x 8 MINUTES
1-2-3-4-5-6…….
DB Snatch
Push Up or Handstand Push Up