All

KB practice

Bench press

Bench press 3-3-3-3

Bench press
3-70%
3-75%
3-85%
3-90%

All

12 min AMRAP

12 min AMRAP^
7 KB Clean & Jerk/arm
14 Step ups (24/20)
21 Sit ups

^All movements performed with a single KB 53/35

All

SU warm up
Bergner Clean Complex

Back squat

Back squat 3-3-3-3

Back squat
3-70%
3-75%
3-85%
3-90%

All

3 RFT

3 RFT
12 Cleans 135/95
12 Broad jumps (plate->plate of your barbell)
120 Single unders

All

Deadlift

Deadlift 3-3-3-3-3

All

Run, Dball shoulders

For time
800m run
40 Dball shoulders 100/60

**Who doesnt love deadlift day, RIGHT?? Cmon.. picking up heavy shit off the ground? Does it get anymore functional than that? Talk about preparing you for life think about all the wrapping paper youll be picking up Monday morning, or all the new kids toys you pick up to toss aside after stepping on it for the umpteenth time. But that stuff isnt heavy. So? Your form stays the same. So dont throw your back out picking up a piece of paper. Or a barbell. Or a dball.

Speaking of dballs.. simple couplet afterwards. Two movements, nothing to it. Run around the block two times and pick up the ball 40 times. Move fast. Stop and rest when you shoulder the dball for the last time

All

7 rounds, 30 sec work, 30 sec rest

7 rounds, 30 sec work, 30 sec rest
1: 30 sec max Toes to bar
2: 30 sec max unbroken Clean and Jerk at 70%
3: 30 sec max Pistols

**Completing all 3 movements = completing one round. So youll get a lot of work or practice in today.

A couple things Id like to see..
Toes to bar Making SOLID attempts to touch the bar vs just raising your knees above your hips. If you only get 3-5 per 30 seconds, youre still getting in a lot of good attempts over the course of the workout. How often do you have so much slowed down time like this in a workout to complete these harder movements?
Clean and jerk cycling, hold onto the bar, no dropping. Again, no dropping. But Im only getting in 2-3 reps. Yep. Shake out your paws and do it again until the 30 seconds is up. Train your hands, your body, your mind to hold onto the bar. Yes, it says unbroken, which is the goal, but you still have 30 sec to get in additional attempts. Still.. no dropping. I dont care how heavy the bar is, control it down.
Pistols Challenge your depth here. If youre struggling to come up whether youre touching butt to box or heel to ground youre in a good place. If youre not struggling, lower the target or add some weight.

Overall.. get in solid reps for each movement with good form. Yes, there is a time component involved, but you shouldnt feel limited by that. It will allow you to work at a good pace, rest, and continue without being completely fatigued so you get in solid work with good form.

All

3 X:
250m row
12 Banded GM
10 DB Push press

Deadlift

Deadlift 3-3
Deadlift 15

All

2 min AMRAP, 3X

3 rnds:
AMRAP 2:00
20 Box jumps 24/20
Max Med Ball Cleans 20/14
Rest :60

All

Deadlift

Deadlift 5-5-5-5-5

Deadlift
5 x 5 @ 75%

All

12-9-6

12-9-6 reps for time of:
Power Clean
Front Rack Lunge (total step backwards)
Front squat

Rx 135/95

*Another way to read the workout..
12 Power cleans
12 Front rack lunge (FRL)
12 Front squat
9 Power cleans
9 FRL
9 Front squats
6 Power cleans
6 FRL
6 Front squats

All

Back squat

Back squat 5-5-5-5-5

Back squat 5 x 5 @ 75%

All

4 RFT

4 RFT
5 Man makers 50/35
25 Ab mat sit ups (15 GHD)

All

20 min AMRAP

Partner Workout^

20 min AMRAP
35 Double unders
30 KB swings (Amer) 53/35
25 Air squats
20 Chest to bar pull ups
15 KB snatch/arm 53/35

All

Front squat

Front squat 5
Front squat 3-3
Front squat 2

Front squat
5-75%
3-80%
3-85%
1+ 95%

All

5 RFT

5 RFT
10 Dball shoulders (100/60)
10 Box jumps 30/24