Complete in Order Strength: A) Clean and Jerk: EMOM x 12 min: 50/2, 60/2, 70/2, 75/2, 80/1, 85/1, 90/1, 5 sets past 90% work to max Clean and Jerk. B) EMOM x 6 min: 6 TNG Deadlift @ 60% + 12 Alt Pistols Skill A) 3 min. foam roller/barbell OH … [Read more...]

Complete in Order Conditioning: AMRAP in 6 min: 21 Cal Assault Bike 15 Box Jump Overs (24/20) 9 TTB rest 6 min Repeat Skill A) 4 sets -50 ft. Waiters carry each arm (35/55) B) 15 Jerk Grip OHS w/ empty barbell - 8 sec. Tempo descent C) After … [Read more...]

Complete in Order: Strength: A) Snatch: EMOM x 12 min: 50/3, 60/3, 70/3, 75/2, 80/2, 85/1, 90/1, 5 sets past 90% work to max snatch B) Snatch Pull: @ max for the day: 4x2 C) FS: EMOM x 6 min: 4 FS @ 60% Skill A) 6 sets of... - 3 Perfect pushups - 3 … [Read more...]

Complete in Order Strength: A) Sotts Press: 4x4 B) Snatch: Every 60 sec: 60/2, 70/2, 75/2, 80/1, 85/1, 88/1 C) Clean and Jerk: Every 60 sec: 60/2, 70/2, 75/2, 80/1, 84/1, 88/1 D) BS: In 6 min: starting at 80% work up to 1RM Skill A) 4 min. … [Read more...]

Complete in Order: Conditioning AMRAP in 30 min: 30 Cal Row 10 Deadlift (315/225) 100ft HS Walk 10 Burpee Pullups Skill A) 6 min. Alternating Tabata - Scapula Pullups - Scapula Pushups B) 14 min. Alternating EMOM (keep kip consistent) E- … [Read more...]

Complete in Order Strength: A) Power Clean + Clean + Jerk: 1+1+1: in 5 sets find max for complex then 3 Power Clean + Jerk @ 90% of max for complex B) Deadlift: EMOM x 7 min: follow the rep scheme to a heavy single. 3,3,3,2,2,1,1 Skill A) 3 min. … [Read more...]

Complete in Order Conditioning: For Time and Consistency of Heart Rate: 150 Cal Assault Bike 300 DU 1 Mile Run Skill A) 8 min. EMOM - w/ feet on box E- 5 Strict Ring Rows (fully retract scapulas) O- 5 Strict RIng Dips (stay hollow) B) 1 … [Read more...]

Complete in Order: Strength: A) Power Snatch + Hang Snatch: 1+1: In 5 sets find max for complex then 3 power snatch @ 90% of max for the complex B) Snatch Pull: 100/2*4 sets C) FS: Every 60 sec complete 1 reps x 5 sets starting at 80% buiding to a … [Read more...]

Complete in Order Strength: A) 3 Snatch Grip OH Duck Walk x 30ft with barbell B) Snatch: In 15 min find max double C) Clean+Jerk: In 12 min find max 2+1 D) FS: Find max triple in 10 min then 3x3 @ 85% of triple Skill A) 4 min. tabata - box shoulder … [Read more...]