Workout of the Day!

Every 3:00 complete the following:

0-3

15/12 Cal Bike

15 Power Snatches (75/55)

Then

3-6

15/12 Cal Bike

12 Power Snatches (95/65)

Then

6-9

15/12 Cal Bike

9 Power Snatches (115/75)

Then

9-12

15/12 Cal Bike

6 Power Snatches (135/85)

Then

12-15

15/12 Cal Bike

3 power snatches (145/95)

Then

15-18

15/12 Cal Bike

1 Power Snatch (155/105)

Part 2

3 sets

1:00 Right side plank

1:00 left side plank

1:00 hollow hold

Part 1

For time

30-20-10

DB Thrusters (50/35)

15-10-5

Strict Pull-up

Part 2

Front Squat

5-5-4-4-3, every 2:00

Part 1

Power Clean + Jerk, every 2:00

2x 3+1

2x 2+1

2x 1+1

Part 2

3 Rounds for time

30 KB Swings (53/35)

20 Push-ups

10 Clean and Jerks (135/95)

Part 1

3 Rounds

30 DB Front Rack Lunges

400m Run

30 DB Push Press

400m Run

Part 2 - Abs

3 sets

:30 on, “10 off

Alternating V-Up

Russian Twists

Mountain Climbers

Flutter Kick

Part 1

AMRAP 15

20 Toe to Bar

40 Thrusters (45/35: empty bar)

100 Double Unders

Part 2

AMRAP 15

3-6-9-12-15-18-21

Deadlifts (225/155)

DB Strict Press (50/35)

Part 1

5 Rounds for time

400m Run

10 DB Lunges

10 Devil’s Press

10/8 Strict Pull-ups

Rest 1:00

Part 2 - Extra

3 Sets, with partner (You go, I go)

10-12 Double DB curls

Then

10-12 DB Arnold Press

Then

15 Weighted Sit-Ups (feet anchored by partner)