Workout of the Day

Wednesday

6-6-6-6* Deadlifts

*Start Moderate and build to Moderate-Heavy.

4 SETS
ON A 2:00 RUNNING CLOCK…
10 DB Push Press or HSPU
5 Deadlifts
Max Cal Bike w/ Time Remaining

Rest 2:00 b/t Sets-

*Option to adjust HSPU reps to 5

Tuesday

ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Front Squats*

*Start Light-Moderate and build to Moderate.

1.) AMRAP x 6 MINUTES
3-6-9-and so on…
Front Squats
Toes to Bar

-Rest 2:00-

2.) FOR TIME: 2 ROUNDS
15 Front Squats
15 Sit Ups or TTB

Monday

5 SETS*
1 Snatch Pull
+
1 Snatch High Pull +
1 Muscle Snatch

*Start Light and build to Moderate.

5 ROUNDS FOR TIME
200m Run
4 Power Snatch
8 Burpees Over Bar

Saturday

8-8-8-8* Deadlift
*Start Light-Moderate and build to Moderate+.
* Aim for heavier than last week

AMRAP x 13 MINUTES
20 Deadlifts
20 Wall Balls
20 Cal Row
20 Push-Ups

Friday

5 SETS
1 Clean Deadlift +
1 Hang Power Clean +
2 Shoulder to Overhead

*Start Light and Build to Moderate.

SHOULDER TO OVERHEAD OPTIONS
• Push Jerk, Push Press, Strict Press

3 SETS
AMRAP x 4 MINUTES*
2-4-6-and so on…
Hang Power Clean
Shoulder to Overhead
Box Jumps (step down)
-Rest 1:30 b/t Sets-

2-3 SETS FOR QUALITY
30 Single DB Crush Curls
10/10 DB Around the Worlds
30 Single DB Floor Press