Workout of the Day

Endurance Skillwork:: Row Intervals  12 Rounds  20 secs All Out  40 Secs Rest  Conditioning : 5 Rounds  20 Russian KB Swings (70,53) 15 Front Squats  15 T2B  RX(115/75)

Skill-work: 7  X 1 Power Clean +1 HS Clean +  1  Jerks Complex  **Ascending Build to a Heavy  Conditioning: 4 X 3 Min AMR  Rest 1 Minute Between Rounds   6…

Conditioning:  For time: 3 Rounds of "Mary" 3 Rounds of "Cindy" 2 Rounds of "Mary" 2 Rounds of "Cindy" 1 Round of "Mary" 1 Round of "Cindy"

Skill-work: Back Squat  5 X 2  Conditioning:  4 Rounds  1 Min  HSPU 1 Min KB Swings  1 Min Bar Muscle Ups  1 Min Pistol Squats  1 Min Rest  RX(70,53) MOD…

Conditioning:  For Time: 500 M Row  40 GHD Sit-ups  40 DBall Slams  40 Box Jumps  500 M Row  30 GHD Sit-ups  30 DBall Slams  30 Box Jumps  500 M Row …