Strength: Seated Behind the Neck press 3 x 10 Power clean and power jerk 6 x 2 Workout: 3 Sets 100 Cal Assault Bike for time **Rest 3 min between Accessory Work: 2 Sets Tempo Push ups x 20 (3 sec lower) Dumbbell Rows x 20 Each arm

Strength: Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 Strength 2: 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout: 8 x 200 Meters Run Rest 90 Seconds between Accessory Work: 3 Sets Sup grip weighted pull-ups x 8 Tricep overhead extensions x 10

Strength: Box Squat 6 x 4 (80%) Strength 2: Split stance Barbell squat 3 x 8 Each leg EMOM:  Every 30 sec x 4 Power Snatch x 2 (build to a heavy double for these reps) Every 30 min x4 Power Snatch x 1 (build to a heavy weight for this rep) Workout: 10 Rounds [...]

Conditioning:  Running Hill Sprints 30-50 Meter sprint Rest 2-3 Min x 12

Strength: Sumo Deadlift, build up to heavy single, then drop down to 80% of that and complete 4x3 4 Sets 2 Strict Muscle Up + 3 Kipping Muscle up + 5 Ring Dips Workout: Every 8 min x 4 20 Cal Assault bike 15 Burpee Box Jump Over 24/20" 15 Overhead Squat 155/115# 15 Kettlebell [...]

Strength: Bench Press 5x5 @2111 Clean from blocks at knee 3 x 3, 2 x 2, 2 x 1 Workout: 10 Min AMRAP 20 Cal Ski erg 15 Toes to bar 15 Power cleans 185/135# Accessory Work: 3 Sets Single Arm Dumbbell Rows x 10 (pull to hip) Dumbbell Press x 10