Glow 4.3

Banded Flutter Kicks

SL Lateral Jumps onto box

Power Snatch 3 @ 145#, 2 @ 155#

Power Clean & Jerk 3x1 @ 180# - 190# - 190#

Snatch Pull 3 @ 155#, 2x2 @ 165# - 175#

Snatch Grip Deadlift 3 @ 225#, 2x2 @ 275#

Banded Hip Thrusts 4x20 @ 2 red

Supine Machine double hip flexion 4x12 @ 40#

Str

Tib Bar 5x20 @ 25#

Donkey Calf Raises (belt) 5x20 @ 45#

Forearm Roller:

Flexion 4 sets @ 15#

Extension 4 sets @ 5#

Glow 4.2

Hang Power Clean 2x2 @ 165# - 175#

Power Snatch 3 @ 135#, 2x2 @ 145#

Clean Pull 3 @ 195#, 4x2 @ 205# - 220# - 205# - 220#

Push Press 3x3 @ 170#

Front Squat 3 @ 225#, 2x2 @ 235# - 250#, 2x1 @ 235# - 250#

Metcon

10-8-6-4-2 FT:

DB HPC + Press, 45#

Burpees

4:41

Glow 4.1

Hang Power Snatch 3 @ 125#, 2 @ 135#

Power Clean 3 @ 175#, 2x2 @ 190#

Jerk 3 @ 155#, 2x2 @ 175# - 165#

Back Squat 3 @ 315#, 2x2 @ 335#

Press 3x3 @ 165#

BB RDLs 3x5 @ 225#

Metcon

 Bike Max Cals in 10 minutes

LT = 146

162

Glow 3.3

Power Snatch 2 @ 145#, 2x1 @ 155# - 165#, 2 @ 145#

Power Clean and Jerk 2x2 @ 180# - 190#, 2x1 @ 200# - 180#

Snatch Pull 3 @ 145#, 2x2 @ 155# - 165#, 1 @ 175#, 3 @ 145#

Deadlift 2 @ 365#, 3x1 @ 385# - 405# - 365#

Aux/Core

Reverse Sled 10 minutes @ 45#

Yoga Core

Aux

Explosive Split Squats 3x6

Banded Reverse Nordics 3x8

DB External Rotator 3x10 @ 10#

Half Kneeling Band Resisted ER w/ DB Press 3x10 @ 15#

Full GH Raises 4x8

Donkey Calf Raises (w/ belt) 4x20 @ 45#

Glow 3.2

Hang Power Clean 2 @ 170#, 2x1 @ 185# - 200#, 2 @ 175#

Power Snatch 3 @ 135#, 2 @ 155#, 1 @ 160#, 2 @ 145#

Clean Pull 3 @ 195#, 2x2 @ 210# - 220#, 1 @ 230#, 3 @ 195#

Push Press 3 @ 175#, 2x2 @ 180# - 190#, 3 @ 175#

Front Squat 3 @ 235#, 2 @ 250#, 1 @ 270#, 3 @ 225#

Metcon

AMRAP 10:

9 Sumo DLHP, 95#

35 Double Unders

7R + 5

Glow 3.1

Power Snatch 3x2 @ 135# - 135# - 145#, 1 @ 155#

Power Clean 3 @ 185#, 2 @ 200#, 1 @ 210#, 3 @ 185#

Jerk 2 @ 155#, 3x1 @ 175# - 185# - 195#

Back Squat 3 @ 315#, 2 @ 340#, 3x1 @ 360#, 3 @ 315#

SL BB RDLs 3x4ea @ 135#

Press 3 @ 165#, 2 @ 170#, 2x1 @ 180# - 185#

Metcon

AMRAP 12:
25 Cals Bike

50 Double Unders

4R + 3

Glow 2.3

Power Snatch 3 @ 145#, 3x2 @ 155# - 145# - 145#
Power Clean and Jerk 2 @ 180#, 2x1 @ 190#, 2 @ 180#

Snatch Pull 3 @ 155#, 2x2 @ 160# - 165#, 2x3 @ 155#

Snatch Grip Deadlift 3x3 @ 225# - 275# - 275#

VMO Squats 3x10 @ 1 pood (pause @ bottom)

Banded Knee Extensions 3x25 red band

Aux

Reverse Sled x 5 mins @ 45#

Sta

Accumulate 2 minute L Sit

For every break, 150 single unders

11:57

:40, :20, :22, :20, :13, :5

*Miscounted last set :13 instead of :18

Aux

EMOM 6:  Bike Breath Holds

15, 10, 10, 10, 10, 10 

Supinated Grip Curl and Press 4x8 @ 45#

Reverse Pushup (elbows on bench) 4x8

Rotator Cuff exercises

Glow 2.2

Hang Power Clean 3x2 @ 175# - 185# - 175#

Power Snatch 3 @ 135#, 4x2 @ 145# - 155# - 155# - 155#

Clean Pull 1x3 @ 195#, 5x2 @ 205# - 220# - 205# - 220# - 195#

Front Squat 3 @ 235#, 5x2 @ 250# - 265# - 250# - 265# - 235#

Push Press 3x3 @ 155# - 170# - 180#

Supine machine double hip flexion 3x15 @ 35#

Nordics to incline 2x6, 2x2

Donkey Calf Raise (belt) 4x20 @ 45#

Str/Aux

SL Hip Hinge kickstand w/ big toe band resisted flexion (heel down and up) 4x5

MF Hip Flexors

10 @ 45# 

8 @ 55#

6 @ 65#

Copenhagen Holds 3 x 30 sec