Workout of the Day

Skill-work: Back Squat  10-8-6-8-10 **Goal to Try and be heavier on the set of 8 and 10 Reps  Conditioning: 4 Rounds For Time  15 Front Squats (95/65) 400 M Run 

Conditioning:  3 RFT: 30 Medball Cleans  20/14 30 Sumo Dead High Pulls, 75/55 40 Box Jumps, 20″ 40 Push Press, 75/55 20 Cal Row rest exactly 1 minute after each…

Skill-work: 3 Rounds Accessory Work 15 Strict T2B 10 KB Windmills Each arm  15 Atomic Sit-ups  1 Min GHD Hollow Iso Hold  Conditioning:  “The Ghost” 6 Rounds: 1:00 Max Calorie…

Skill-work:  Continued From Last week Snatch work  Every Min On the Min for 8 Mins  1 High Hang Snatch + 1 BKN Snatch + 1 OH Squat  **If Lack flexibility…

Skill-work: 4 Rounds Functional BodyBuilding Focus  10-12 Strict Pull Ups or Pull-Up Negatives (3 sec Negative)  **Can set up as a Rack Pull-up 10-12 Landmine Meadows Rows  10-12 DB Spider…