Strength

Grit Squats
8 Back Squats @ 70% + 4 Front Squats @ 66%
Rest 2 Minutes
8 Back Squats + @ 75 + 4 Front Squats @ 68%
Rest 2 Minutes
8 Back Squats @ 80% + 4 Front Squats @ 70%

All weights are based off of 5RM Back Squat

Work

“Chunky Monkey”

9-8-7
Power Snatches / Power Cleans
Overhead/Front Squats

30/24 Cal Echo Bike

6-5-4
Power Snatches / Power Cleans
Overhead/Front Squats

30/24 Cal Echo Bike

3-2-1
Power Snatches / Power Cleans
Overhead/Front Squats

Barbell @ 115/85

20 Minute Cap

Home/Outdoor

20 Alternating DB Power Snatches
20 Goblet Squats
400m Run / 2 Minutes Any Machine
16 Alternating DB Power Snatches
16 Goblet Squats
400m Run / 2 Minutes Any Machine
12 Alternating DB Power Snatches
12 Goblet Squats
400m Run / 2 Minutes Any Machine
8 Alternating DB Power Snatches
8 Goblet Squats
400m Run / 2 Minutes Any Machine
4 Alternating DB Power Snatches
4 Goblet Squats