Workout of the Day

STRENGTH Amrap 12 12/9 Cal Ab 50 Doubles rest Atleast 10 Min Before Rows" METCON 750m Row X 4 * Rest 2 Min *goal Is Consistency Thru 3 * Faster On Last Set

STRENGTH A. Strict Press X 9-7-5-3-1 *build Each Set then :30 Hs Hold into 3x20 Db Skull Crushers" METCON 21-15-9 bar Facinb Burpees ring Dips

STRENGTH A1. 5 Pos Snatch (hi Hang/mid Thigh/a.knee/@knee/b.knee) a2. 3 Seated High Box Jumps x 6 Sets *build In Weight And Height *this Is All Explosive Reps * Looking For Roughly 60-70% Of 1rm METCON Amrap 20 5 Power Snatch (135/95) 10 Cal Ab 15 C2b...

STRENGTH Build To A 7rm Back Squat @22x1 in 4 Sets *no Bouncing Out Of The Bottom *same As Last Week Goal Is Either To Do 5-10# Higher Or 1-2 Reps More" METCON 5 Sets 1 Min Me Hang Squat Cleans (115/75) 1 Min Me Doubles rest 1 Min

STRENGTH A. Build To A Heavy 1 Clean + 3 Front Squats In 12 Min METCON 10-1 hang Power Clean (185/125) bar Mu

STRENGTH Emom X 18 1 = 65 Doubles 2 = Me Bfb In :45 3 = 20 Situps *rest As Needed Before Row" METCON 500m Row X 4 * Rest 2 Min *goal Is Consistency Thru 3 * Faster On Last Set  

STRENGTH A. Split Jerk X 10-8-6-4-2 *build Each Set then 2x20 Behind The Neck Snatch Grip Strict Press into 100 Banded Tricep Kickbcks *switch Arms Every 10 Reps" METCON 3 Rounds 30 Cal Ab 15 Stoh (155/105)