Workout of the Day

15 min to build to tough complex of:
3 Clean Pulls/3 Power Cleans/3 Front Squats

Record highest weight

Movements:

Clean | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk

3 ROUNDS FOR TIME
10 Front Squats (155/105)|(115/75)
20 Russian KB Swings (70/53)|(53/35)
30 KB Goblet Lunges

(Score is Time)

KG BB: (70/55)|(50/35)
KG KB: (32/24)|(24/16)

Movements:

Front Squat | Kettlebell Swing | Kettlebell Swing (Russian) | Walking Lunge

At Home

VIDEO: https://vimeo.com/582514485/caada24d29

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees

(No Measure)

Movements:

Burpee | Deadlift | Dumbbell Deadlift | Row

4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row

(Score is Weight)

Movements:

Row

3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Wtd Sit-Up
– Rest :30 –

(Score is Reps)

MOBILITY VIDEO:
https://vimeo.com/516327019/2eaeec8743

Movements:

Sit-up

Boot Camp

Warm-up & Dynamic stretches

AMRAP 5:
10 lunges
8 plate jumps
6 narrow stance squats w/plate
4 squat thrusts

AMRAP 8
1-2-3-4-5-etc.
Box jump
Dumbbell thruster
Bent over row

Mobility!

Movements:

Box Jump | Dumbbell Thruster | Row | Thruster | Walking Lunge