WORKOUT OF THE DAY "WOD"

Strength & Conditioning 12 min emom: 3 squat snatch (TnG) 3x3 Snatch grip DL (use 100% of your max snatch) MetCon 10 min amrap: 4 HSPU, 8 T2B, 12 airsquats

Strength & Conditioning 5x3 thrusters (from the rack) MetCon 4 rounds: 20 front squats, 25 Bar facing burpees, 30 sit ups

Strength & Conditioning 12 min emom: 3 squat clean (TnG) 4x20 banded good mornings MetCon 5 rounds: 1 min SDHP (75/55), 1 min  Push press (75/55), 1 min wall balls (standard), 1 min rest

Strength & Conditioning 12-9-6-3 DL (use the same weight across, rest 2 minutes between each set) Double atl tabata: arch hold and hollow hold MetCon 14 min amrap: 10 BJO (24/20), 15 KBS (53.35), 200m run

Strength & Conditioning  Every 2 minutes for 10 minutes: 5 back squats (building) MetCon 20 min amrap: 25/20 cal row, 50 DU, 1 round of chief (3 Power cleans (135/95), 6 push ups, 9 air squats)

Strength & Conditioning 7x1 pause front squat (pause for 3 sec at the bottom) MetCon 3x1,000m row, 5 min rest *during your rest 50 DU, 1 min plank, :30 plank (each side)