Workout Of The Day

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PART 1
A barbell complex must be completed unbroken for it to count as a repetition. If there is a break during the complex, you must start that repetition over.
5 rounds for time:
400m Run
5 x Barbell Complexes:
3 x Hang Power Cleans (135/95)
3 x Front Squats (135/95)
3 x Push Jerks (135/95)

PART 1
Rest 2 minutes between sets.
Front Squats
5×65% | 5×75% | 5×80% | 4×85% | 4×85%

PART 2
8 rounds for time:
2 x Deadlifts (275/185)
4 x Pull-Ups
6 x Burpees

PART 1
Rest 2 minutes between sets.
Power Cleans
5×65% | 5×75% | 5×80% | 4×85% | 4×85%

PART 2
3 rounds for time:
15 x Bench Presses @ 75%/50% BW
25/15 Calorie Air Bike

PART 1
Each repetition must be completed by both legs.
The bar can be racked.
Rest 2 minutes between sets.
Reverse Lunges
5×65% | 5×75% | 5×80% | 4×85% | 4×85%

PART 2
10 minutes for rounds:
10 x Toes To Bar
10 x Kettlebell Snatches (53/35) (Each Arm)

PART 1
5 rounds for form:
5 x Box Jumps (30/24)
10 x Strict Pull-Ups
15 x Strict Dips
20 x Butterfly Sit-Ups
25 x Double-Unders

PART 1
Rest 2 minutes between sets.
Push Presses
5×65% | 5×75% | 5×80% | 4×85% | 4×85%

PART 2
27-21-15-9 repetitions for time:
Wall Balls (10/9 Feet) (20/14)
Calorie Row