Daily Workout

Strict Press 3 working sets of 5 reps; 65%,75%,85% then... 12 min AMRAP 10 Burpees 20 Alternating Reverse Lunges with KBs 53/35 30 Double-Unders

Snatch First Pulls 5 sets of 3 reps @ 110% then... 5 Rounds 115/75 Pendlay Rows – Max Reps in 30 seconds Rest 30 Seconds 20/14 Russian Twists – Max Reps in 30 seconds Rest 30 Seconds 115/75 Hang Power Snatch – Max Reps in 30 seconds Rest 1 minute

Ring Dips 3 sets of 5 reps then... 9-15-21 reps of: Power Cleans 135/95 Chest-to-bar Pull-ups

1 Rep Max Front Squat then... 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 KB Swings 70/53 Abmat Situps 100 m sprint

Max Effort Pull-ups 4 sets then... 12 min AMRAP 9 Burpee Box Jump-Overs 9 Kettlebell Goblet Squats

1 rep max Strict Press then... “Diane” 21-15-9 Deadlifts, 225lbs/155lbs Handstand Push Ups

SOTS Press 5 sets of 3 reps then... Lite Fran 21-15-9 Thrusters 45/35 Jumping Pull-Ups then... 200 Dbl Unders

Bent over Rows 5 sets of 3 reps then... 4 Rounds 1 minute of Wall Ball Shots, 20lbs/14lbs 1 minute of Box Jumps, 24”/20” 1 minute of Toes to bar

Single Legged split squat 3 sets of 5 reps(each leg) then… 5 rounds 5 Power Cleans 185/125 20 Double Unders

8 min EMOM- :30 sec rest between ME Weighted V-ups 25/15 then… 4 Rounds 10 Pushups 20 Pull-Ups 400m Run

One legged Deadlifts 5 sets of 8 reps: work to a heavy weight then… 9 min AMRAP 9 KB Hang Power Snatches, right arm 53/35 9 Burpees 9 KB Hang Power Snatches, left arm 53/35 9 Box Jumps 24/20

3 Position Snatch (hang from power position – hang from just above knee – floor) 7 sets then… 4 Rounds 12 Alt Front Rack Lunges 115/75 8 Burpees Over Bar