Daily Workout

Strength

10 reps Snatch Complex

• 1 hang squat snatch
• 1 squat snatch

Conditioning

20 min (40sec work : 20sec transition)

Max Reps of:

• Hand Release Push-ups
• Ski Erg
• Air Runner
• Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb
• Box Jumps

Strength

10 Reps of Complex @ 80% Clean and Jerk

• 1 Squat Clean
• 1 Jerk
• 1 Back Squat
• 1 Behind the Head Jerk

Conditioning

14 min E2MOM

• 50-meter sprint
• 3 explosive burpees
• 3 power cleans at 80%

Strength

15 min E1.5MOM

• 3 Box Jumps (24″+/20″+)
• 5 Barbell Rows (135/85)
• 2 Strict Pull-ups

Conditioning

For Time (Partner)

• 5k Row
• 30 Clean and Jerks (135/85)
• 45 Deadlifts (225/155)
• 45 Hand Stand Push-ups

1 partner rows while the other works. Switch as needed.

Strength

20 min E2MOM

• 1 Power Clean
• 2 Front Squat
• 1 Jerk

Conditioning

20 min AMRAP

• 300m Row
• 10 Bar Facing Burpees
• 10 Front Rack Lunges (95/65)

Conditioning

5 Rounds

• 5 Min of Work
  • Run 400m +
  • AMRAP
    • 12 KB Push Press
    • 6 KB Squat
    • 6 Burpees
• Rest 1 minute

Strength

5 Rounds

• 5 x Bench Press (increase weight)
• 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

• ERG
• Begin and Finish With And E2MOM
  • 10 Pushups
  • 15 Air squats

Skill Development

12 Min Overhead Squat EMOM

• Work on Overhead Squats (You Pick Weight and Reps)
• Example of work
  • Sots Press
  • Barbell
  • Plates
  • Dumbbells or Kettlebells
    • One or Two Arm

Conditioning

For Time (12 min Cap)

• 30 lunge Buy-In
• 7 Rounds
  • 100ft Bear Hug Med-Ball Carry (80/50)
  • 10 Thrusters (95/65)

Conditioning

3 Rounds

• 1000m Row at an above-average pace
• 10 burpees
• 3 min of rest

Skill Development

12 Min EMOM

• Hang Squat Clean
• Squat Clean + Jerk

Work up in weight

Skill Work

10 Min EMOM

• Pull-Ups (pick a number)
• Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

• 25 Cal on Erg
• 15 KB/DB Snatches Right Arm (35/25)
• 15 KB/DB Snatches Left Arm

Active Recovery