8/13/2021-FRIDAY WORKOUT

STRENGTH Snatch Complexes Build To A Heavy Squat Snatch + Hang Squat Snatch + 3 Ohs In 15 Min METCON 21-15-9: Assault Bike Snatch (95/65)

8/12/2021-THURSDAY WORKOUT

STRENGTH EMOMX 12 1 = Deficit Dl X 1 (Heavy Single) 2 = Weighted Strict Pullup X 1-3 switch Grip On Pullups rd 1,2,3 = Pronated rd 4,5,6 = Supine METCON 20 T2b 1 Mile Run 20 T2b 1 Mile Run 20...

8/10/2021-TUESDAY WORKOUT

STRENGTH Build To A 5rm Push Press over 4 Sets then 50 Bench Dips 50 Db Lateral Raise Thumbs Up METCON 10-8-6-4-2 Wall Walks Thrusters (155/105)

8/10/2021-MONDAY WORKOUT

STRENGTH a1.reverse Lunge X 4-6/leg @3131 a2. Jump Lunge No Weight X 10 a3.single Arm Ring Row X 8/arm@20×2 x 4 Sets METCON 600-m Row 60 Chest-to-bar Pull-ups 12 Back-rack reverse  Lunge 12 Front-rack reverse Lunge 12 Overhead reverse Lunge...