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Workout of the Day

E15s for 10 min:
1 step-in box jump
*Jump high even if the box isn’t high.
+
1 min jogging single-unders
30s Ickey shuffle on plate – https://www.youtube.com/watch?v=946dLQBY74k
-Rest 30s
x5
+
10 min assault bike @ 50%
8 min assault bike @ 60%
6 min assault bike @ 70%
4 min assault bike @ 80%
2 min assault bike @ 85%

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
A. Hang power clean
Build to a max for today in 10 min

B. Power snatch
Build to a tough 1.2.3.4 for today

C. 21 deadlifts (315/205)
9 rope climbs (15’)
15 shoulder-to-overhead (185/135)
9 rope climbs (15’)
9 power snatches (165/105)
+
(Rest as needed)
+
Accumulate 3 min/side single-leg glute bridge with consistent fractioning

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