6/22

Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats 

5 Snatches (Light) 

5 Clean & Jerks (Light) 

Dynamic 

Weight Lift Wednesday

Starting on the 0:00…

EMOM x 6

3 Squat Snatches (65%)

Rest 4:00 

Starting on the 10:00…

EMOM x 6

3 Squat Clean & Jerks (65%)

Rest 4:00 

Starting on the 20:00…

"Death by Strict Handstand PushUps) 

Complete 1 Rep on the 1st Minute 

Complete 2 Reps on the 2nd minute 

and so on… 

Challenge Wednesday

2 Minutes of Push Ups 

(one person counts for the other) 

2 Minutes of Sit Ups 

(one holds feet for other) 

2 Minute Rest 

2 Mile Timed Run 

WORKOUT OF THE DAY