Strength Power snatch 3‐3‐3‐3‐3 reps Snatch balance 2‐2‐2‐2‐2 reps Squat snatch 1‐1‐1‐1‐1 reps Accessory Work 5 Rounds For Quality :20 sec Hollow Hold :30 sec Handstand Hold

Strength 1 Back Squat or Front Squat: 70% x 3 80% x 3 90% x 3+ *Percentages are based off of a 5-10 lb increase from original calculations Strength 2 Weighted Pull up Work [...]

Hero WOD Badger 3 Rounds for Time: 30 Cleans (95/65) 30 Pullups Run 800m Accessory Work 2 Rounds for Quality: :30sec Child's Pose :20sec per side Thread the Needle :30sec per side Pec Stretch

REST DAY! Get outside and do something fun. Enjoy some bacon! Or just relax! Yoga is ON at 10:45am. Gainz Club CANCELLED at noon. But try to spend some time away from the gym [...]

Strength Deadlift *Take 12-15 min to build to a heavy 3 reps **Double overhand grip only* Workout Partner WOD 12 Min AMRAP P1: 5 Deadlifts, then hold the 5th at the top **Choose your own [...]

Strength Squat Clean and Jerk ‐15 min to find a heavy single Workout 10 min AMRAP 10 Squat Clean (95/65) 10 Pull Up Goal: 5+ Rounds Accessory Work 2‐3 Rounds For Quality: 50' Single Arm [...]