Hero-Workout: "Abbate" (For Time: Run, Clean & Jerks)
Video on the Dumbbell Clean
Strength: Deadlifts; Workout: AMRAP in 7 min (T2B, Burpees)
Strength: Push Presses; Workout: "Nancy" (5 RFT: Run, Overhead Squats)
Strength: Back Squats; Workout: AMRAP in 20 min (Sprint, KB-Swings, Push-ups)
Strength: Pendlay Rows; Workout: For Time (Row)
Strength: Strict Presses; Workout: "Amanda" (9-7-5 Rep Rounds for Time: Muscle-ups, Snatches)
Strength: Back Squats; Workout: 3 RFT (Run, Wall Balls)
Hero-Workout: "Gaza" (5 RFT: KB-Swings, Push-ups, Pull-ups, Box Jumps, Run)
