Strength Focus
Warmup
| DeFranco Agile 8 | ||
| Row | 5:00 | |
| Box Jumps | 3×8 | As tall a box as you are comfortable with |
| Banded Lat/Shoulder Activation |
Main Effort
| Power Clean + Push Press | 1+8 | Find Daily 8RM |
| Power Snatch + Snatch + Hang Snatch + OHS | 1+1+1+1 | Find Daily Max |
Complete as a Superset
| Squat | 8 | 40% |
| Press | 8 | 40% |
| Squat | 5 | 50% |
| Press | 5 | 50% |
| Squat | 3 | 60% |
| Press | 3 | 60% |
| Squat | 5 | 65% |
| Press | 5 | 65% |
| Squat | 5 | 75% |
| Press | 5 | 75% |
| Squat | 5+ | 85% |
| Press | 5+ | 85% |
| Squat | 5×10 | 65% |
| Press | 5×10 | 65% |
Finisher
| Pull Ups | 3×10-12 | |
| T2B | 3×20 |
Cool Down
| Any ERG or Air Bike | 10:00 | Honestly this should almost be a waste of time |
BEAST TO GREEN NATION 