Workout of the Day

Skill-work: 5 X 3 Full Clean & Jerk  Conditioning: AMR 12 Mins:  40 DU’s  10 Hang squat cleans  10 Ring Dips  RX(115,75)

Conditioning:  For Time:  100 DU’s  3 Rounds of Cindy  5 Pullups  10 Push-ups  15 Weighted Air Squats (holding a 45/25 plate) 80 DU’s  3 Rounds of Cindy  60 DU’s  3…

Skill-work: Every Minute On The Minute For 10 Minutes  3 DeadLifts As Heavy As possible  Accessory 2 Rounds 20 Rower Slide Ham Curls Conditioning:  21-15-9 Push Press  (135/95) KB Swings…

Skill-work:  3 Rounds  20 Bulgarian Split Lunge (Heavy) 10 each 15 Barbell Hip thrusts heavy Conditioning:  3 Rounds 30 Goblet Squats (70/53) 30 SDHP 30 Box Jumps (20”, 24”) Run…

Skill-work: Row Intervals  10 Rounds  100 M Row Sprint  Rest 30 secs  Conditioning: AMR 15 Minutes  400 M Run  20 T2B 20 Ball Slams (25/16) 20 GHD Sit-ups