Strength:
Cleans
3-3-3 @ 80/85/90%
Resetting after each rep

Workout Of the Day:
1 mile run
50 front squats 95/65
50 GHD back extensions (sub: goodmornings w/ 45lbs bar)
1 mile run

Strength:
Back Squat
Warm up 5-5-3
Work sets 5-5-5+
(ADD 10lbs to 1RM)

Workout Of the Day:
“RICKMAN’S REVENGE”

For time:

12-9-6
Thrusters & Pull Ups (95/65)
12-9-6
Power Clean & Hand release Push ups (135/85)
12-9-6
Deadlift & Toes to Bar (225/135)

One Bar per athlete, Athlete must load weights on themselves as they progress through the exercises.

Strength:
Bench Press
5-5-5 (deload)

Workout Of the Day:
“Aldo”
Buy in: 39 DB ground to over head (Elite:40/20) (Adv.30/15)

Then complete 3 rounds of:

10 Burpee Box Jumps (Adv. 5 burpees/ 5 box jumps)
20 Dead Lifts (Elite:145/95) (Adv. 115/75)
300yrd Run backwards

Strength:
Power Clean
5-5-5 (deload)

Workout Of the Day:
As Many Rounds/Reps As Possible in 20 Min.

10 Box Jumps (30/24)
20 Burpees
300m *walking lunge (no extra weight, go for speed)
40 sledge hammer strikes
100 *yard 45lb sled Pull

*Walking lunges: 1 Full Lap around Building equals 1 REP. 1/2 a rep if you do not complete the full 300m, regardless how far or short you have gone. Same applies for the sled pull.

Strength:
Back Squat
(Deload phase)
5-5-5

Workout Of the Day:
Competitor:
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull ups

Post reps for both exercises in all rounds.

Fitness:
Five rounds for max reps of:
2 minutes of max burpees
2 minutes of max double Unders

Post reps for both exercises in all rounds.