Workout of the Day

1 Deadlift
2 HP Cleans
3 Front Squats
4 Strict Press
5 Back Squat
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Power Snatch
11 OH Squats
12 SDHP

75/53

This workout progresses in similar fashion to the song:
1 Deadlift
1 Deadlift + 2 HP Cleans
1 Deadlift + 2 HP Cleans + 3 Front Squats
1 Deadlift + 2 HP Cleans + 3 Front Squats + 4 Strict Press
etc…

The first 6 rounds are fools gold. You’ll get through those in a few minutes. This workout starts around Round 7. Try to keep moving through each round without letting go of the barbell. The movements are designed to flow one into the next.

Enjoy…this is an annual tradition that’s so fun here we are doing it again in the summer.

Movements:

Back Squat | Clean | Deadlift | Front Squat | Hang Power Snatch | Overhead Squat | Power Snatch | Shoulder Press (Strict) | Snatch | Sumo Deadlift High Pull | Thruster

Boot Camp

4 Rounds
Run 200
15 KB Swings
10 Box Jumps

4 Rounds w/Partner
100 Singles: partner A does 50 singles while Partner B does max air squats
15 Wall Ball Sit Ups, pass to partner
12 pushups: alternating between partners- A does 1 full pushup then planks while B does 1 full pushup.

4 Rounds
6 Pull Ups
9 Wall Ball Burpees (pushup on wall ball after each wall ball shot)

Movements:

Air Squat | Box Jump | Burpee | Kettlebell Swing | L-Sit | Pull-up (Kipping) | Push Up | Run | Sit-up | Wall Ball Shot