Warm-up:
1 Minute of Box jumps
2 Rounds of Burgener Warm Up

3 Rounds
5 Dumbbell Cleans
5 Dumbbell Shoulder Press
5 Dumbbell Split Jerks

Skill:
Snatch Balance

Workout of the Day:

Muscle Snatch (40%) 1RM x 3x3
Power Clean + Clean (60%) 1RM x 3+2 x3
Push Jerk + Jerk (60%) 1RM x 3+2 x3

...then

4 Rounds
150m Row
10 Kettlebell Swings

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Warm-up:
275m Row
3 Rounds
10 Push Press (Bar)
10 Jumping Pullups
10 Reverse Lunges
+ 1 Minute Jump Rope

Skill:
Tall Snatches

Workout of the Day:

4 rounds
10 Pull-ups
25 Thrusters, 45lbs
Row 400m

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Warm-up:
4 rounds
5 Pullups
10 Squats
15 Situps

Workout of the Day:

Back Squat 80% 1RM 3-3-3-3-3
Snatch Deadlift 3-3-3
Push Press 70% 1RM 5-5-5

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Warm-up:

250 Single Jump ropes

3 Rounds:
10 Squats
10 DB Presses
8 Long Jumps
8 Pullups

Workout of the Day:

3 Rounds:
500m Row
30 Box Jumps
20 Ring Dips

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Warm-up:
350m Row

2 Rounds
15 Pass Throughs
5 Turkish Getups (each arm)

3 rounds
5 Medball Cleans
10 Hip Extensions
15 Knees to Elbows
20 Step ups

Susan caught working hard…AGAIN!

Workout of the Day:

21-18-15-12-9-6-3

SDHP (#75/#45)
Push Press (#75/#45)

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Warm-up:
Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5 (add weight if necessary)
2. Inverted rows x 10

Core/Low Back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Back extensions x 10 reps

Workout of the Day:

Cleans 3-2-1-1-1-1-1

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Warm-up:

5 rounds
1.  Kick up to handstand x3
2.  Ring Pushups x 10
3.  Tripod/Frogstand x 10 seconds

3 rounds
1.  OHS x 10
2.  KB Deadlifts x 10

Skill:
Muscle Up Row (bent arms)

Workout of the Day:

Tabata Push ups
1 min rest
Tabata Kettle bell Swings
1 min rest
Tabata Situps
1 min rest
Tabata Squats

8 cycles of 20 seconds of work 10 seconds of rest.  Score will be lowest number of reps for all exercises added together

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