Gym Workout Day 

A. 5 Rounds:
:30 Max Front Squats

:30 Rest

:30 Max Pull Ups

:30 Rest

Scaled: 75/55lbs

Rx: 115/85lbs
Comp: 135/95lbs 

3 Rounds: 

8 BB Goodmornings

8 BB Bent Over Rows

*Go slow and controlled. 

At Home Barbell Strength 

Snatch + Hang Snatch + Overhead Squat

Build to heavy 1 + 2 + 1 with :03 pause in the bottom of the overhead squat

Then

Every 1:30 for 3 sets

1 + 2 + 1 @ 80%

Hold on to the bar throughout the complex, focus on speed under the bar on the hang reps, look to hit the same weight as last week

At Home Upper Body Strength (No Equipment) 

4 x Max Decline Push Ups Tempo 30X1

*Feet elevated on bench, box, chair, etc. 

**Goal is to get more reps than next week. 

At Home Upper Body Strength (With Equipment) 

4 x 8-10 Single Arm Z-Press Tempo 31X1 (Each Arm) 

At Home Conditioning (No Equipment)

AMRAP 12: 

200 Meter Run

10 Hip Bridge

10 Jumping Lunges

At Home Conditioning (With Equipment)

AMRAP 12: 

200 Meter Run

15 DB/KB Goblet Squats

10 SIngle DB/KB Power Cleans (10 Each Side)