8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (Working Between 95-145)
7 x 1-Minute Rounds
3 Back Squats (175)
10 x 1-Minute Rounds
1 Banded Deadlifts (200 + Stand on Purple Band)
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 1 Rep Shy of Failure
20 x 1-Minute Rounds
Odd Rounds: 3 Push Presses (95)
Even Rounds: 4 Toes-to-bars
1-2-3-...-10 Reps FIT
Dumbbell Right-arm Snatches (35s)
Dumbbell Left-arm Snatches
Lateral Burpees
3 x Hard* Super Sets
a. Double DB Decline Bench Press (30s)
b. Double DB Bent-over Rows (30s)
c. Weighted Sit-ups (As Heavy As Possible)
*Today's Hard Sets are 0-1 Reps Shy of Failure
8 x 1:45 Rounds
2 High-Hang Snatches (Working Between 75-115)
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
1 Set of 5 (130)
1 Set of 3 (140)
1 Set of 10 (150)
2 Sets of 10 (140)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
10 x 1:00 Rounds
1 Snatch Pulls (135)
FIT
50 Double Unders
Then, Immediately
5 Rounds
20 Calorie Row
6 DB Alternating Shoulder Get-up* and Over a Box (25lb over 24” Box)
*Hold DB on Shoulder and not overhead.
7 x 1-Minute Rounds
3 Bench Presses (125)
8 x 2-Minute Rounds
2 Split Jerks (Working Between 95-145)
3 x Hard* Super Sets
a. Double DB Chest Flys (20s)
b. Double DB Reverse Flys (10s)
c. Russian Twists (20)
*Today's Hard Sets are 0-1 Reps Shy of Failure
1 Max Set
Push-ups
