STRENGTH SHOULDER PRESS 3 X 7 80% WORKOUT 5 ROUNDS 10 THRUSTERS 125/85, 95/65, 65/45 10 BURPEE BAR HOPS 10 LEMON SQUEEZERS

WORKOUT I GO/YOU GO 20 ROUNDS 5 DEADLIFT 125/85, 95/65, 65/45 4 HANG POWER CLEANS 3 FRONT SQUAT 2 PUSH JERK 1 SPLIT JERK -THEN- 5 MIN DEAD HANG FROM BAR WHILE PARTNER PLANKS SWITCH AS NEEDED

STRENGTH FRONT SQUAT 3 X 8 75% WORKOUT FOR TIME RUN 800m -then- 21-15-9 WT’D DB LUNGES 45/35, 35/25, 25/15 NARROW PUSHUPS V-UPS -then- RUN 800m

STRENGTH SNATCH 6 X 3 75% WORKOUT FIGHT GONE BAD 3 ROUNDS 1 MIN AT EACH STATION/ 1 MIN REST BETWEEN ROUNDS WALLBALLS 20/15 SUMO DEADLIFT HIGH PULLS 75/55 BOX JUMPS 20 PUSH PRESS 75/55 ROW (CAL)  

STRENGTH DEADLIFT 5 X 3 WORKOUT 10-9-8-7-6-5-4-3-2-1 POWER CLEANS 125/85, 95/65, 65/45 KNEES TO ELBOWS 20-18-16-14-12-10-8-6-4-2 DOUBLE UNDERS (SINGLES X 2 – 40, 36, 32 ETC…)