Workout of the Day

“nuts & bolts”  Week 4 Day 1

2 x 10 : ohs (empty bar/light)

5 sets : e2mom

back squat

• 5 @ 67%
• 5 @ 70%
• 5 @ 72%
• 5 @ 75%
• 5 @ 77%

12-min amrap

• 20 t2b
• 40 thrusters (45/35)
• 100 double unders

10 rounds w/partner

• 500m row
• 30 wall ball
• 10 clean & jerks (135/95)

“nuts & bolts”  Week 3 Day 5

2 x 2 : turkish get up

for time (18-min)

21 – 18 – 15 – 12 – 9 – 6 – 3

• kb goblet squat (24/16)
• box jump over (24/20)
• kb swings (24/16)

• 3 x 6 : behind neck push press @ 8/10 rpe
• 3 x 6 : tempo front squat @ 8/10 rpe
  • 3 second down, 2 second hold at bottom

2 rounds

• 50/40 cal row
• 800m run
  • rest 4-min
• 25/20 cal bike
• 400m run
  • rest 2-min

“nuts & bolts”  Week 3 Day 3

3 x 3 : hang muscle snatch + ohs w/pause @ bottom (empty bar/light)

5 sets : e2mom

2 x (1 hang power snatch *mid thigh* + 1 ohs) @ 7-8/10 rpe

3 sets :

5 snatch pulls @ 100% of part 1.

10 rounds (18-min)

• 1 power snatch (185/125)
• 20 double unders
• 3 ring muscle ups

scaling

• snatch : use 75-80%
• ring muscle ups :
  • jumping ring muscle up
  • strict ring pull up
  • 2 ring rows + 1 ring dips