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Workout of the day – Thursday October 7th

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Warm up

8 min alternating EMOM (2 rounds):

40 sec of ski erg

12 alternating plank extensions

10 empty barbell hang squat cleans

5 per side single leg KB RDL

General Strength

Back rack rear lunges

5×10, increasing (5 per leg)

Perform 15 goblet KB good mornings after each set – build on weight while maintaining form – this is an accessory lift

Time cap: 18 min

Barbell Cycling & conditioning

For time:


Power cleans 95/65 lbs


— Rest 3min


Power snatches 95/65 lbs


Time cap: 18 min


Part A

For time:

21-15-9 **



American KBS 24/16 kg

** Run 200m after each round

Time cap: 16 min

Part B

2×8 min AMRAP:

100 ft. single dumbbell overhead walking lunges 50/35 lbs

30 single dumbbell box step ups 50/35 lbs, 24/20 in

10 single dumbbell devil presses 50/35 lbs

Max burpee box jumps in the remaining time

— rest 3 min between AMRAPs, try to maintain your score in the second round