Strength: A) Clean Pull + Hang Clean + Clean from floor + Jerk: in 5 sets complete 1+1+1+1 to max for complex then drop 10% and complete 2 sets there B) DL from 3in riser, pause at riser height x 2 sec: 8x2 @ 85% Skill After Conditioning: A) 5 sets … [Read more...]

Strength: A) Snatch Pull from hang + hang snatch + snatch from floor ending with a 6 sec pause in the OHS of the full snatch: Complete 2+1+1, in 5 sets find a max for the complex then drop 10% and complete 3 more sets B) EMOM Snatch Pull to knee x3 @ … [Read more...]

Strength: A) Sotts Press: 4x4 B) Snatch: 60/3, 70/3, 80/3, 85/2*3 sets, EMOM x 8 min: 1 rep @ 80% C) CJ: 60/3, 70/3, 80/2, 85/3+1 (3 cleans + 1 jerk) *3 sets, EMOM x 6 min: 1 rep @ 80% D) FS: 60/3, 70/3, 75/3, 80/3*4 sets Skill A) 3 min. Box … [Read more...]

Strength: A1) Bench Press: 5x5 @ 85% of 5RM from last week A2) Weighted Ring Row: 5x12 Skill A) As warm up for Conditioning -3 sets - 2 Strict PU + 2 perfect kips only + 2 Kipping PU + 2 CTB B) After Conditioning: Accumulate 50 weighted GHD … [Read more...]

Strength: A) Push Press: 8x1 up to a new 1RM B) EMOM x 6 min: 5 Push Press @ 70% of 1RM + 5 Strict Pullups C) BS: 60/2, 70/2, 75/2, 80/2, 84/2, 88/2, 92/1 Skill A) Accumualte 3 min. - Stand on edge of box w/ 45#+ Kb in hands letting KB stretch … [Read more...]

Strength: A) Clean Pull + Clean + FS + Jerk: Every 90 sec complete 2+1+1+1: in 5 sets find a max for the complex, then drop 10% and complete 2 sets of the same complex with no time domain B) DL Clusters: 3.2.1 x 4 sets @ 80%, rest 15 sec between … [Read more...]

Strength: A) Snatch Pull + Snatch + OHS: Every 90 sec complete 2+1+1: In 5 sets find a max for the complex then drop 10% and complete 3 sets of the same complex with no time domain B) EMOM x 8 min: odd min: Snatch Deadlift no straps no hook grip x 4 … [Read more...]

Strength: A) Sotts Press: 4x4 B) Snatch: Work to max, allowed 5 misses total C) CJ: Work to max, allowed 4 misses total D) FS: 60/3, 70/3, 75/3, 80/3, 84/3, 88/3 Skill: A) 3 min. box shoulder stretch B) 10 min. Every 2 min. - 60 sec. Tripod … [Read more...]

Strength: A1) Bench Press: 4x5 up to 5RM A2) Alt KB Bent Row: 4 sets of 30 sec max reps Skill A) Accumulate 30 candlestick rolls B) 9 min. every 45 sec. - 1 strick MU right into part C C) 6 min. EMOM - 3 kipping MU D)After conditiong - 100 situps … [Read more...]

Strength: A) Push Press: 5x3 @85% of 3RM B) Jerk from rack: 60/2, 70/2, 75/2, 80/2, 83/2*4 sets C) BS: 60/2, 70/2, 75/2, 80/2, 84/2, 88/2, 92/1 Skill A) 5 x5 weighted strict Dips working to 5 rm B) 5 sets - Focus on Kip consistency 2 Bar MU 4 CTB 6 … [Read more...]

Strength: A) CJ: Every 90 sec: 60/2, 70/2, 75/2, 80/2, 83/2, 86/1 B) DL Clusters: 3.2.1 x 4 sets @ 80%, rest 15 sec between reps, and 2 minutes between sets Skill A) Accumulate 10 perfect wall walks B) 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1, (drop b/n each … [Read more...]