Workouts

A). Clean Prep;

3 rounds for quality -
x10 clean grip RDL
x8 clean grip upright rows
x6 hang muscle cleans
x4 front squats
x2 low hang squat cleans

B). Clean Complex;

Every 3 minutes for 5 sets -

x3 power cleans
x2 front squats
x1 hang squat clean

(build in weight each set, working towards a heavy complex for the day)

8 minute AMRAP

x50 wallballs
x25 toes to bar
x50 burpees

A).
"Rowing prep"

5 rounds;

20 seconds legs only row
20 seconds minute arms only row
20 seconds minute full row

B).
5 rounds;

90 seconds of a maximum sustainable pace
90 seconds of a recovery pace

For time:

3 rounds -

x9 deadlift
x6 burpee over the bar
x6 power cleans
x6 burpee over the bar
x3 shoulder to overhead
x6 burpee over the bar

open:
(185/ 135 lb. barbell)

fitness:
(135/ 95 lb. barbell)

movement:
(95/ 65 lb. barbell)

A).
Floor Press; 5-4-3-2-1

B).
Bent over barbell row; 4x6

3 rounds

minute 1: double unders
minute 2: wall balls
minute 3: box jump overs
minute 4: double dumbbell hang cleans

*perform this workout for max total reps, your score is the amount of reps completed by all movements*

Suggested scaling:
(20/ 14 lb. medicine ball, 35/ 20 lb. dumbbells, 24/ 20" box)

Touch-and-go power snatches: 12-10-8-6-4

(perform each set for maximum weight)

For time -

3 rounds:

x8 toe to bar
x8/6 echo bike calories
x8 push press

2 rounds:

x12 toe to bar
x12/ 9 echo bike calories
x12 push press

1 round:

x24 toe to bar
x24/ 19 echo bike calories
x24 push press

open:
(95/ 65 lb. barbell)

fitness:
(75/ 55 lb. barbell)

movement:
(55/ 45 lb. barbell)

A).
Box Squats; 5-4-3-2-1
*warm up before starting on your heavy seats; build to a maximal single for the day*

(Squat your hips back to a box that allows you to squat just to or slightly above parallel while maintaining tension in your hips throughout the movement)

B).
Romanian deadlfits; 4x6

(Begin with the bar racked and lower the weight to the floor, keeping the bar close to your body and feeling a big stretch in your posterior chain)

4 rounds for effort:

x5 heavy d-ball over the shoulder
x200' sled push
x20 russian kettlebell swings

rest 1-2 minutes

(select a kettlebell weight that allows you to perform the swings unbroken, select a light weight for the sled in order to consistently push it for the 200')