Workout of the Day

back squat : deload

• 3 x 6 @ 65% of 1rm

3 rounds (25-min)

• 20/18 cal row
• 8 sandbag cleans

rest 3-min

3 rounds

• 20/18 cal bike
• 8 sandbag squats

4 sets : building up to 65-70% of max snatch

• 1 snatch
• 1 hang power snatch
• 1 ohs
  • *focus on quality reps & position

12-min amrap

• 50 double unders
• 5 hang power snatch (95/65)
• 5 ohs (95/65)
• 200m run

min 12:00 – 20:00

• max out snatch

4 rounds : e3mom

1. 400m run
2. 15 burpee pull ups
3. 30/25 cal bike

“building blocks” week 12 day 4

4 rounds (easy pace) (30-min)

• 30/25 cal row
• :30 side plank (each side)
• :60 plank (on hands)

rest 2-min between rounds

*if you maxed out the last 3 days use today as an active recovery day, do not push pace, just get your body moving*

pump/accessory

• 10 kb gorilla rows (alternate arms)
• 15 ring rows
• 20 alternating arm db hammer curls