Strength 1 Clean and Jerk x 4 sets @80-90% 1RM Clean and Jerk Clean Jerk (No pause between the clean and the jerk. Clean and explode straight up into the jerk): 4 sets @ 80-90% 1 RM clean and jerk. Conditioning “A Summer Song”AMRAP 3 Minutes20/16 Calorie Assault Bike (OR 15/12 Calorie Echo Bike)Max Power Cleans (155/105)-Rest 2 Minutes-AMRAP 3 Minutes25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)Max Front Squats (155/105)-Rest 2 Minutes-30/24 Calorie Assault Bike (OR 25/20 Calorie Echo Bike)Max Back Rack Lunges (155/105)-Rest 2 Minutes-Read more

Strength 2 Snatch Push Press + 1 Snatch Balance + 2 Snatch Push Press x 4 sets. *Work up to 85-95% 1RM Snatch 1 Snatch x 3 Sets @ 85-90% 1 RM Snatch. Conditioning “Watermelon Surgar”AMRAP 5 Minutes10 Single Arm Dumbbell Push Press (Left arm) (50/35)25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)10 Single Arm Dumbbell Push Press (Right arm) (50/35)25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)-rest 5 minutes-AMRAP 5 Minutes10 Single Arm Dumbbell Snatch (Left arm) (50/35)25ft Handstand Walk10 Single Arm Dumbbell Snatch (Right arm) (50/35)25ft Handstand Walk-rest 5 minutes-AMRAP 5 Minutes25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)25ft Handstand Walk25ft Single Arm Overhead DB Walking Lunge (Right arm) (50/35)25ft Handstand WalkRead more

Accessory 10 Dumbbell Deadlifts + 8 Dumbbell Hang Squat Cleans + 6 Dumbbell Split Jerk (3 right leg + 3 Left leg) + 4 Dumbbell Front Rack Squat x 4 sets *Use the same weigh throughout the set. Strength 10-8-6-4-2 *Move up in weight each set.*In between sets perform 10 max height unbroken wall balls for 5 total sets. Conditioning “Summertime”50 Air Squats– straight into –75-60-45-30-15Double Unders25-20-15-10-5Toes to Bar– straight into –50 Air SquatsRead more

Strength Clean & Jerk for load:– Build to a heavy single in 6-8 working sets* rest 60 seconds between sets * Conditioning “American Soldier” 5 SetsAMRAP 3 Minutes20 Bench Press (155/105)Max Distance Calorie Row-Rest 1 Minute b/t sets-Read more

Accessory “AB Burner”3 Rounds:20 Strict Abmat situps30 Flutter Kicks (each leg)8 Ab wheels or barbell rollouts1 min plank hold*Focus: Minimal rest between rounds. Treat this as it’s for time. Conditioning “Triple G Chipper”For time:100 Pull Ups80 GHD Sit Ups60 One Legged Squats, alternating40 Calorie Row20 Single Arm Dumbbell Push Presses (100/70)Read more