Daily Workout

Snatch Pulls 5 sets of 3 reps then... 21-15-9: Power Snatch 115/75 C2B Pull-ups

Front Squat 2 reps @ 70%, 2 reps @ 75%, 2 reps @ 80%, 2 reps @ 85%, 2 sets of 2 reps @90% then... 5 min AMRAP 12 Wall Balls 20/14 8 Burpees 2 min rest 5 min AMRAP 12 KB Swings 53/35 8 Lateral Box Jumps 20"

Ring Rows 5 sets of ME Banded Tricep Pull Downs 5 sets of 15 then... 10 min EMOM 6 T2B + 6 Power Clean and Jerk 135/95

Bench Press 3 sets of 3 reps 70%,80%,90% then... 3 rounds 400m Run 20 Goblet Squats 53/35

Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 85%/1 90%1 then... 3 Rounds 50 Double Unders 15 Power Cleans 135/95 5 Muscle Ups

Rear Delt Raises 5 sets of 10 reps Good Mornings w/ barbell 5 sets of 10 reps then... For time: 40 Wall Balls 20/14 20 Burpees 30 Wall Balls 15 Burpees 20 Wall Balls 10 Burpees

Front Squat 60%/3 70%/3 75%/3 80%/3 (85%/3)4 then... 12 min EMOM (30 sec transition time between) 1st min: Row for Max Calories 2nd min: Max Effort Push Press 95/65 3rd min: Max Effort Russian Twists 20/14

Pendlay Rows 5 sets of 7 Reps then... 14 min AMRAP 9 Russian KB Swings 70/53 15 Box Jumps 24/20 21 Ab Mat Situps

Bench Press 3 working sets of 5 reps; 65%,75%,85% then... For time: 100 Double Unders 27 Thrusters 95/65 30 Bar Facing Burpees Over the Barbell 27 Thrusters 95/65 100 Double-Unders

Clean Pull 100%/3 (105%/2)3 then... Ascending Ladder for 8 Minutes: 3 Clean & Jerks 155/105 3 Over-the-Bar Burpees 6/6, 9/9...

Chin Ups 4 sets of ME Supermans 4 sets of 15 reps then... For time: 400m Run 30 WallBalls 20/14 400m run 30 WallBalls 20/14 400m Run

Front Squat 1 Rep Max then... 21-15-9 Shoulder to Overhead 115/75 Burpees over the bar