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

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

Strength: Front Squat build to 3rm then drop to 80% and do 2 x Max Reps Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Air bike 10 Clean and jerk 185/115# 50 Cal Air bike Accessory Work: 2 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each

Optional conditioning: Running or Rowing 1,000 Meters x 3 full recovery between  

Strength: Bench Press build to 5 RM then drop to 80% and 2x Max Reps Clean from high blocks build to 2rm then drop down to 80% and complete 4x1 Workout: For Time Run 1 Mile 10 Burpee Bar Muscle Up 20 Box Jump Over 24/20" 30 Wall Balls 20/14# 20 Box Jump Over 24/20" [...]

Strength: Back Squat 5 x 5 80% Snatch from high blocks 5 x 2 70-75% Workout: 4 Rounds for time 20 Cal Ski 30 Deadlift 185/135# Accessory Work: 2 Sets Kettlebell Front Rack squats x 20 Kettlebell rescue get ups x 10/10

Strength: 2" Deficit Deadlift 3 x 3 EMOM:  Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull-Ups 2 - 10 Cal Row + 15 Burpees over rower Accessory Strength: 800 Meter sled drag