GC 60MIN
STRENGTH: SNATCH COMPLEX
On the 3min for 18 MINUTES…
1 Squat Snatch + 2 OHS*

*Start moderate and progress every set to
the heaviest set of the complex.

WORKOUT
12 Minute AMRAP:
6 Squat Snatch (95/65)
12 Toes to Bar
18/14 Cal Row

COOL DOWN
5:00 Flow Stretching

GC 45MIN
STRENGTH
8-6-4-6-8
Close Grip Bench Press
-Rest 1:30 b/t SetsLight to Moderate weight on Bench.

WORKOUT
5 Minute EMOM
:20 MAX Cals Bike
:40 Recovery Pedal
-Rest 2:00-
5 Minute EMOM
:20 MAX Push-ups
:40 Recover and ShakeOut

GC 30MIN
WORKOUT
3 SETS
:45 Max Rep Ring Rows: 15 Rest
:45 Max Rep Push-Ups: 15 Rest
:45 Max Plate Ground to Overhead: 15 Rest
:45 Max Rep Jumping Alt. Lunges: 15 Rest
-No Additional Rest b/t Sets

OPTIONAL FINISHER 2-3 SETS
15 Clam Shells Each Side
15 Glute Bridge-Ups
15 Arm Haulers
-Rest as needed b/t Sets