WORKOUTS

STRENGTH: 8×3 box squat 30” rest between sets @80% 1RM(back squat) CONDITIONING: 4 rounds 400m run 21 deadlifts 135/95 15 burpees over bar 9 front squats  ACCESSORIES: 8x1ea  single leg broad jump 3×8 tempo snatch deadlift (3131) 6×1 power snatch 4×45” unbroken RKBS 106/70 5’ banded

Open gym today at 10 a.m.

30’ AMRAP Partner Wod Teams of 2 A: 10 Alternating Pistols 200m Run B: 1 Round 1 Rope Climb Max Effort Dumbbell Snatches 53/35 Score: Reps on Dumbbell Snatches

STRENGTH: 10×3 speed banded shoulder press @50% 1RM  Red+ 150 org-150 30” rest between sets  CONDITIONING: 21-15-9-6-3 Pull ups Handstand push ups GHD sit ups ACCESSORIES: 3×12-14 banded bench press 3×12-14 Alt SA DB skull crushers 3×12-14 DB lateral raises 4×1’ hollow rock 1×100 OH

STRENGTH: 20’ to establish  1RM power clean CONDITIONING: For Time:  5-4-3-2-1 Clean 225/155 *100m run after each set -can be either a squat clean or a power clean  ACCESSORIES: 8×1 Single Leg Box Jump 8×2 Speed Banded sumo Deadlift @50% 1RM 5x5ea front Rack Lunge

“Active Recovery/Open Gym” CONDITIONING: 5-10 Rounds 2’ your choice cardio 10 hollow hows  10 v ups  10 tuck ups 10” hollow hold Into 10’ recovery work -foam rolling -mobilize  EXTRA CREDIT: 400m HEAVY sled drag reverse  HEAVY HEAVY HEAVY

STRENGTH: 20’ to establish:  1RM shoulder press CONDITIONING: 4 rounds 5 hang muscle snatch 115/80 10 strict ring dips 15 burpees ACCESSORIES: 5×2 banded push press 3×8 strict wall facing handstand push ups 5×2 hang muscle clean 1×200 bench position band pull aparts   4×30” L

STRENGTH:8×3 Box Back Squat @75% 1RM CONDITIONING: 10 Cal Row50 Dubs 10 Cal Row20 Box Jumps50 Dubs 10 Cal Row20 Box Jumps30 V-UPS50 Dubs 10 Cal Row20 Box Jumps30 V-UPS40 Goblet Squats 53/3550 Dubs

Open gym today at 10 a.m.

Teams of 2: AMRAP For 11 Minutes Partner A: Ski Erg (Cal) Partner B: 1 Round 12 Med Ball Cleans (20/14) 12 Wall Balls (20/14) 6 Burpees