Workouts

4 sets for quality:

20 second hollow hold
10 hollow rocks

rest 60 seconds between sets

20 rounds for time:

1 power clean
5 hand release push ups
15/12 calorie row

open:
(185/ 135 lb. barbell)

fitness:
(135/ 95 lb. barbell)

movement:
(75/ 55 lb. barbell *hang cleans*)

4 sets of:

x8-12 lying dumbbell chest flys
-superset-
max Australian rows

16 minute EMOM

minute 1: 8 squat snatch
minute 2: 16 alternating medicine ball v-ups
minute 3: 16 russian kettlebell swings
minute 4: 45 second d-ball bear hug

open:
(95/65 lb. barbell, 14/ 10 lb. medicine ball, 70/ 53 lb. kettlebell, 150/ 100 lb. d-ball)

fitness:
(75/55 lb. barbell, 14/ 10 lb. medicine ball, 53/ 35 lb. kettlebell, 100/ 70 lb. d-ball)

movement:
(45/ 35 lb. barbell, 10/ 8 lb. medicine ball, 35/ 26 lb. kettlebell, 70/ 50 lb. d-ball)

Slow pull power snatch + Hang power snatch from knee
5x1+1; 70%-75% of 1 rep max snatch

Snatch deadlift to power position
3x5; 85-90% of 1 rep max snatch

For time:

21-15-9

Echo bike calories
Box jumps
Dumbbell shoulder to overhead

open:
(24/ 20" box, 50/ 35 lb. dumbbells)

fitness:
(20/ 16" box, 35/ 25 lb. dumbbells)

movement:
(16/ 10" box, 20/ 15 lb. dumbbells)

4 sets of:

8-12 Bent over barbell row
-superset with-
max strict deficit push ups (elevate hands with bumper plates or parallettes)

rest as needed

For time:

100-80-60-40-20
Double Unders

2-4-6-8-10
Clean and Jerks

open:
(155/ 105 lb. barbell)

fitness:
(115/ 85 lb. barbell)

movement:
(65/ 45 lb. barbell)

Slow pull power snatch + Hang power snatch from knee
5x1+1; 65- 70% of 1 rep max snatch

Snatch deadlift to power position
3x5; 80-85% of 1 rep max snatch

Every 2:30 minutes for 15 minutes alternate between interval A). and interval B).

A).
x10 double dumbbell burpee box step overs
x5 d-ball ground to over the shoulder

B).
x400m run

open:
(50/ 35 lb. dumbbell, 150/ 100 lb. d-ball)

fitness:
(40/ 30 lb. dumbbell, 100/ 70 lb. d-ball)

movement:
(30/ 25 lb. dumbbell, 70/ 50 lb. d-ball)