Complete in Order: Conditioning 3 Rounds: 1k Row 100 DU 1 mile run Skill A1) Accumulate 14 alt. Candlestick rolls to Pistol (alt.) A2) 5 min. pradtice Freestanding HSPU/Tripod hold B) 10 min. EMOM E- 10 Kipping HSPU O- 8 Alt. Pistols C) 5 … [Read more...]

Complete in Order Strength: A) Hang Clean + Clean + Jerk: 1+1+1: In 5 sets find max for complex then 3 singles from the floor @ complex max B) Deadlift: EMOM x 7 sets: 3 reps @ 80% + 6 Tall Box Jumps Skill A) 3 Rounds on rings- 5 perfect kips + 2 … [Read more...]

Complete in Order Conditioning: 10 Rounds: 8 Deadlift (225/155) 8 Lateral Box Jump Overs (24/20) 100m sprint rest 2:1 Skill A) 12 Min. EMOM - feet on box E- 8/10 RIng pushups O- 8/10 RIng rows B) 6 min. EMOM - 1 Legless rope climb + 1 reg. rope … [Read more...]

Complete in Order: Strength: A) Hang Snatch + Snatch: 1+1: In 5 sets find max for complex then 3 singles from the floor @ max for the complex B) Snatch Pull from 3in deficit: 100/2*4 sets C) FS: Work up to 85%: and every 90 sec x 6 sets complete 2 … [Read more...]

Strength: A) EMOM x 5 min: Sotts Press x 5 reps AHAP B) Snatch: In 15 min find max triple C) CJ: In 12 min find max double D) BS: Work up to 90% and complete 4 doubles every 2 min Skill A) 4 sets of 10 Hollow/arch swing on Rings * focus on staying … [Read more...]

Complete in Order: Skill Retest Open 15.4 (scale Power clean weight so you can go UB) Conditioning For Time at one consistent intensity: 1600m run 50 KB Swings (53/35) 50 Wall Ball (20/14) 800m run 40 KB Swings (53/35) 40 Wall Ball (20/14) 400m … [Read more...]

Strength: A) Clean Pull + Clean + Jerk: 1+1+1: In 5 sets find max for complex then 3 singles from the floor @ 90% of complex max B) Deadlift: EMOM x 8 min: 5 TNG Reps @ 70% + ME Alt Pistols up to 45 sec of each minute Skill A) 4 sets of 10 - … [Read more...]

Complete in Order Conditioning: AMRAP in 10 min: 2 C2B Pullups 2 HSPU-Open Standard 2 Burpees to 6in target 4,4,4 6,6,6 etc until timecap Skill A) 4 min. Every 30 sec. w/barbell - 2 Jerk Grip OHS + 10 sec. hold in bottom of last rep B) 5 sets w/ … [Read more...]

Complete in Order: Strength: A) Snatch: High Pull + Snatch: 1+1: In 5 sets find max for complex then 3 singles from the floor @ 90% of max for complex B) Snatch Pull to explode + Snatch from below knee: 100/2+1*3 sets C) FS Clusters: 3.2.1 x 5 sets @ … [Read more...]