Strength: Box Squat 6 x 4 (80%) Strength 2: Bulgarian Split squat 3 x 8 each leg EMOM: Every 2 Min x 4 Snatch + snatch balance x2 Every 2 Min x 4 Snatch + snatch balance x 1 Workout: 7 Min AMRAP: 7 Muscle Up 7 Snatch (135/95) 7 Burpee Box Jump Over (24"/20")

Endurance: 4 x 1600 Meter running or rowing Rest 4 Min between

Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4 x 3 Strength 2: 9 Min EMOM 1 - Deadlift x 12 (225/155) 2 - Wall balls x 15 (20/14) 3 - Run 100 Meter Workout: Every 8 min x 3 400 Meter Run 30 Wall Balls [...]

Strength: Seated Behind the neck Overhead press 5 x 5 @ 2111 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout: 8 x 200 Meter Run **Rest 90 Seconds between

Strength:  Back Squat 5 x 8 (75%) Every 3 Min x 10 (30 Min) Snatch Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout: 4 Rounds for time 250 Meter Row 25 Thrusters 25 Pull Ups 25 Handstand Push Up 

Today is a Rest Day for the program! Rest Day Recovery is made for days like this…

Strength:  Behind the neck Push Press 6 x 4 (85%) Every 3 Min x 10 (30 Min) Clean and Jerk Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout:  3 Rounds each for Time: 21 Dumbbell Thrusters 50/35# 15 Dball to [...]