Thursday A) 3 Rounds20 Alt DB Snatch10 Burpee Box Step Ups200 M Ski B) 12 Min AMRAP50 Ft Lunges100 Ft Front Rack Carry100 Ft Heavy Sled Push20 Ft Bear Crawl

Wednesdayskill + longer cardioA) Hang Power Clean.Clean pull + Hang Power Clean2+1building every :30 for 6-8 setsB) Workout.Complete as many rounds and repsas possible in 20 minutes of:200m run20 alternating dumbbell snatches15 burpees over the db10 pull upsC) Finisher work.20miner curls @ 20% of bar for 50 reps

Wednesday A) 3 Rounds5 Barbell Bench Press10 Push Ups (Light DB Bench)4 Shuttle Runs B) 10 Min Continuous CircuitSeated Alt Single Arm DB Press X 12Kettlebell Swings x 20Overhead DB Tricep Ext X 12Bicycle Crunches X20

TuesdayA) Back Squat Isometric work.Back Squat w/ 10 sec hold in the bottom positionstay engage, don’t bottom out5 reps – building per setB) Floating DL w/ iso hold.floating DL you will never touch the barbell to the ground –stand up and lower the bar down in DL position to “float” it off the groundthen hold…