Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order: Strength: A) Drop Snatch: EMOM x 5 min: 3 reps @ 50% B) In 8 min find max 3 rep OHS starting from the ground C) In 8 min find max 3 rep FS starting from the ground (a full clean would count … [Read more...]
Complete in Order Conditioning: Each AMRAP in full effort don't conserve for the next one AMRAP in 6 min: 6 Hang Power Snatch (135/95) 30 DU 6 Hang Full Snatch (135/95) 15 TTB rest 2 … [Read more...]
Complete in Order Conditioning: 4 Rounds: 6 min running clock: 20 Ring Dips 30 HSPU max rep target burpees in remaining time rest 3 min Skill A) 8 sets - alt. … [Read more...]
Conditioning: 5 Sets: 3 rounds: 15 Cal Assault Bike 9 FS (165/105) 3 Burpee MU rest 1:2 after each of the 3 rounds Skill A) 3 sets of each 1)10- 3 sec. … [Read more...]
Complete in Order Conditioning: AMRAP in 4 min: 7 Ring Dips 10 Shoulder to OH (115/75) 20 DU rest 2 min AMRAP in 6 min: 10 Box Jumps (24/20) 10 Cal Assault Bike 10 TTB rest 2 min AMRAP in 4 min: 100 Wall Ball max MU in remaining time Skill A) … [Read more...]
Complete in Order: Strength: A) Sotts Press: 4x4 as warmup B) EMOM x 8 min: 5 Power Snatch + 5 OHS @ 60% of best snatch C) EMOM x 7 min: 5 Power Clean + 5 Power Jerk @ 60% of best CJ Skill: A) 4 sets - 20 sec. Partner push on back while hanging on … [Read more...]
Complete in Order Conditioning: 3 sets each for time, rest 3 min between each set: 1 set = 20 Cal Row 20 C2B Pullups 10 Hang Power Clean (155/105) 10 Cal Row 10 C2B Pullups 7 Hang Power Clean 5 Cal Row 5 C2B Pullups 5 Hang Power Clean Skill A) … [Read more...]
Complete in Order Conditioning: EMOM x 24 min: 0:00- 8 TNG Deadlift (225/155) 1:00- 12 HSPU- Open Standard 2:00- 16 Alt Pistols (8 each leg) 3:00- 12 Target Burpees Skill A) 3 min. Tabata - HS hold on wall (drive head through!) B) 4 sets - 40 ft. … [Read more...]
Complete in Order: Conditioning: AMRAP in 30 min: 400m run 30 OHS (95/65) rest 90 sec Skill A) 2 min. Tabata - Perfect Hollow/arch kips on Bar B) 3 sets - Kip consistency - 3 TTB - 3 PU - 3 CTB - 3 Bar MU C) After Strength: All 1 min. Tabatas in … [Read more...]