Strength Clean & Jerk 3 X 5 75% Workout 7 Rounds 3 Power Snatch 115/75, 95/65, 65/45 6 OHS (same bar weight) 20 Situps
Strength: Back Squat 3×8 @ 75% of 1RM Workout: 5 rounds of 3-minute AMRAP w/ 1 minute rest between rounds 3 Thrusters 115/75, 95/65, 65/45 4 Weighted Lunges (Back or front) Same weight as thrusters 5 pull-ups Restart each round where you left off
Strength EMOM 10 Min Even – 30 sec Superman Odd – 30 sec Hollow Hold Workout Partner Up for Time 30 Snatch 135/95, 95/65, 65/45 30 Box Jump Over 24/20 30 Thrusters 30 SDHP 30 T2B 30 Burpee Bar Hops 30 T2B 30 SDHP 30 Thrusters 30 Box Jump Over 30 Snatch
Strength Front Squat 70% 3 X 9 Workout 4 Rounds 4 Min Amrap 10 Power Clean 135/95, 95/65, 65/45 15 Box Jumps 24/20 20 DUs 2 Min rest between rounds
Strength Deadlift 75% 3X8 Workout 5 Rounds for time 12 Front Squats 155/105, 135/95, 95/65 9 HSPU/with mats/on box 6 Bar MU/CTB/pullups L1/L2/L3
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