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6:30-9 am Hang power snatch3-3-3-3-3-3-3

8-9 am 5 rounds for time of:50 double-unders50-ft single-arm overhead lunge ♀ 25-lb DB ♂ 35-lb DB Scale:4 rounds for time of:50 single-unders50-ft single-arm lunge ♀ 10-lb DB ♂ 15-lb DB

6:30-9 am 5 rounds for quality:0:30 L-sit hold, bent knees1:00 handstand hold, against wall1:30 dead-hang hold Rest 2 minutes between rounds. Scale:5 rounds for quality:0:30 L-sit hold, heels on ground1:00 plank hold1:30 dead-hang hold, feet on ground Rest 2 minutes between rounds.

6:30-9 am ‘Michael’3 rounds for time of:Run 800 meters35 back extensions35 sit-ups Scale:3 rounds for time of:Jog 400 meters25 PVC pipe good mornings25 AbMat sit-ups

6:30-9 am Complete as many rounds as possible in 12 minutes of:24 dumbbell snatches6 burpee pull-ups ♀ 25-lb DB ♂ 30-lb DB Scale:Complete as many rounds as possible in 12 minutes of:24 dumbbell snatches3 burpee pull-ups ♀ 10-lb DB ♂ 15-lb DB

8-9 am Your choice!:10 rounds, each for time of:200-m sprintRest 1 minute 20 back squatsTrainer will explain rep scheme concept

6:30-9 am Complete as many rounds as possible in 20 minutes of:8 toes-to-bars 10 dumbbell hang clean and jerks14/12-cal row ♀ 25-lb DB ♂ 35-lb DB Scale:Complete as many rounds as possible in 15 minutes of: 8 hanging knee raises10 dumbbell hang clean and jerks14/12-cal row

6:30-9 am Deadlift5-5-5-5-5Bench press5-5-5-5-5

6:30-9 am Tabata This! Tabata rowRest 1 minuteTabata squatRest 1 minuteTabata pull-upRest 1 minuteTabata push-upRest 1 minuteTabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For this workout, your Tabata score is the least number of reps performed in any of the eight intervals. The

8-9 am For time:Run 1 mile21 clean and jerksRun 800 meters21 clean and jerksRun 1 mile ♀ 85 lb ♂ 125 lb Scale:For time:Run 800 meters15 clean and jerksRun 400 meters15 clean and jerksRun 800 meters ♀ 35 lb ♂ 45 lb