STRENGTH
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row
12 DB Floor Press
WORKOUT
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After “Odd” Rounds (1, 3, & 5),
perform a 400m Run.
6/4/2021
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Snatch Deadlift +
1 Below the Knee Hang Power Snatch +
1 Power Snatch
WORKOUT
AMRAP x 6 MINUTES
8 Power Snatch (95/65)
8 Toes to Bar
-Rest 2:00-
AMRAP x 6 MINUTES
4 Power Snatch (135/95)
8 Toes to Bar
6/3/2021
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climb Technique
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – 3 Rope Climbs + Max Cal Bike
MIN 3&4 – 200m Run + Max Slam Balls
6/2/2021
STRENGTH
5 SETS
3 Strict Press
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)
-Rest as Needed b/t Sets-
WORKOUT
3 ROUNDS FOR TIME
12 Push Press (115/75)
24 Russian KB Swing (53/35)
36 Walking Lunges
