Workout Of The Day

A)

Every 2:00 min x 10 Sets:

1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat + 1 Jerk

B)

5 min AMRAP:

Sets of 5 Front Squats (ca. 70-80% of 1RM)

Functional Bodybuilding

Push Day FFR 

A)

Every 2:30 min x 4 Sets:

6 Push Presses @21X1

B)

Every 2:30 min x 4 Sets:

4 Bench Presses @21X1

C)

2 Sets:

30-45/30-45s Mixed Carry (Overhead and Frontrack)

60s Rest

60/60s KB Plank Pull Through With One Push Up Every 2 Reps

60s Rest

Push Day East

A)

Every 3:00 min x 4 Sets:

6 Front Squats @20X1

B)

3 Sets:

30-45/30-45s Mixed Carry (Overhead and Frontrack)

60s Rest

60s KB Plank Pull Through With One Push Up Every 2 Reps

60s Rest

6/6 Single Arm KB Front Rack Cyclist Squats @30X1

60s Rest