Workout of the Day


A. Snatch Warm-Up

B. Power Snatch, 12 minutes up to a Touch & Go Triple

C. Bench Press, 4 sets of 3-5 reps @ 31X1
Rest 4 minutes

D. Every 5 minutes, for 15 minutes (3 sets) of:
500m Row
20/10 Ring Dips



A. Handstand Pushups, 6 sets of 3-5 reps; rest 4 minutes
*Choose a challenging variation. 
**During the rest, perform 5 TnG Power Cleans (increasing weight each set)

B. Three rounds for time of:
21 Pull-Ups
15 Handstand Pushups
9 Thrusters (135/95lbs)

C. Every 5 minutes, for 20 minutes (4 sets of):
500m Row
20/10 Ring Dips
3 Rope Climbs (15ft)