Workout of the Day

Monday GSC

Every 30 secs for 20 mins
1 Power Clean & Jerk

Post Workout Skill
ON A 8:00 RUNNING CLOCK…
Practice Handstand Skill

Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking
OH Hold

Saturday GS&C

4 rounds, each round for time
10 Up down or Burpee Box Jump Overs
10 Front Squats
10 Toes-to-something

Go every 4 mins.

Friday GS&C

Deadlift 1×1

Use the heaviest weight you can for the set.

For time:
Run, 800 m
20 Deadlifts
Run, 400 m
10 Deadlifts

Thursday GS&C

As many reps as possible in 24 mins of:
Machine of Choice for Calories

Every 3 mins (not including 0:00) complete:
10 Alternating Slam Ball Goblet Lunges + 15 Slam Balls (Athlete Choice).

Strength Squad:

Bench Press Wave Load and Squat Wave Load

Wednesday GS&C

3 Rounds for quality of:
7 Power Snatches, pick load
3 Gymnastic Pulls

Gymnastic Pull Options:
Up-Down Pull-Ups
Chest to Bars
Bar Muscle-Ups

3 rounds for time of:
10 Up Down + Pull-ups
20 Power Snatches (Light weight)
30 Sit-ups