Power
Hang Power Snatch
8 x 2
Every 1:30 Minutes

Workout of The Day
4 Rounds
10 Handstand Push Ups or Burpee Pull Ups
15 Toes to Bar or GHD Sit Ups
25 Kettlebell Swings
300 Meter Row

Strength

Back Squat
5 x 3
Chin Ups
5 x 10
Every 2:30 Minutes

Back Squat
5 x 3
High Row, Seated Cable Row, or T Bar Row
5 x 10
Every 3 Minutes

Walking DB Lunges
3 x 30
Single Arm Row
3 x 10
Every 3 Minutes

Workout of The Day
4 Rounds
10 Chest to Bar Pull Ups
20 Wall Balls
50 Double Unders

Power
Clean and Jerk
9 x 2
Every 1:30 Minutes

Bench Press
8 x 8
Every 2:30 Minutes

Workout of The Day
3 Rounds
15 Box Jumps 24/20
15 Thrusters 95/65
15 Calorie Row

Workout of The Day
5000 Meter Row

then Extensive Mobility

Strength

Power

Power Clean
6 x 2
Every 1:30 Minutes

Strength

T Bar Row
6 x 10
Hollow Rocks
6 x 15-20
Every 2:30 Minutes

V Grip Pull Ups
3 x 10-15
V Ups
3 x 10-12
Every 3 Minutes

Workout of The Day
3 Rounds
300 Meter Row
25 Wall Balls
20 Box Jump Overs
15 Push Ups

Tuesday

Strength
Flat Bench Press
5 x 5
GHD Sit Ups
5 x 20
Every 2 Minutes

Incline Bench Press
5 x 10
Medicine Ball Toss
5 x 20
Every 2:30 Minutes

3 -5 Shoulder Press/ 5+ Push Press
5 x 10
Ball Slams
5 x 10
Every 2:30 Minutes

3 Rounds
20 Box Jumps
50 Double Unders
20 Kettlebell Swings
400 Meter Run

Power

Hang Clean
7 x 3
Every 1:30 Minutes

Workout of The Day

12 Minute AMRAP
12 Power Clean
12 Calorie Row
12 T2B

1 Minute Rest

1.5 Mile Run

Strength

Bench Press
6 x 5
Hollow Rocks
6 x 10-15
Every 3 Minutes

Shoulder Press
5 x 8-12
Side Bends
5 x 15
Every 3 Minutes

Workout of The Day
50 Sit Ups
100 Double Unders
2000 Meter Row
100 Double Unders
50 Sit Ups

Wednesday

Power Snatch
10 x 2
Every Minute on The Minute

Workout of The Day
10 Minute AMRAP
10 Ball Slams
15 Kettlebell Swings 2.0/1.25
20 Wall Balls 20/14

Rest 1 Minute

1.5 Mile Run

1 Mile Colusa Run plus 2 Laps