Strength: A) Snatch: Every 90 sec: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1 B) EMOM x 10 min: odd min: Snatch Pull x 1 reps @ hopeful new max for Friday even min: 10 TTB C) FS: 60/3, 70/3, 75/3, 80/2, 83/2, 86/2, 91/1, 93/1 Skill A) 5 supersets - 10 … [Read more...]

Strength: A) Sotts Press: 4x4 B) Snatch: Every 90 sec complete the following: 60/2, 70/2, 75/2, 80/2, 85/2, 88/1, 92/1, 95/1, 98/1, (don't continue to max, we are maxing next week) C) CJ: Every 90 sec complete the following: 60/2, 70/2, 80/2, … [Read more...]

Strength: A1) Bench Press: 4x6 @ 90% of 6RM from last week A2) Pendlay Row: 4x10 Skill A) 4 sets of 10: HS tripod Leg lifts (start in tripod straight body and lower legs, stay connected and stop descent if tension is lost anywhere ) B) 4 sets of 8 … [Read more...]

Strength: A) Push Press: 5x3 up to 3RM B) BN Jerk from blocks/rack: every 90 sec x 8 sets: 3 reps working to a 3RM C) BS: 60/5, 70/4, 80/3, 85/3, 90/2, 93/1, 85/3*3 sets Skill A) 4 sets: 4 kips + 2 Strict Hollow pos. PU B) 10 min EMOM: - 5-10 CTB … [Read more...]

Strength: A) Clean + FS: 1+1: Every 60 sec complete the complex @ 85% x 8 sets B) Banded DL: 7 sets of 3 @ 65% + band tension, use bands that still allow for speed Skill A) -25 Hollow rocks -25 Arch rocks B) 5 rounds - rest as needed to maintain … [Read more...]

Strength: A) Snatch + OHS: 1+3: Work up to 80% and complete 1 set every 60 sec x 8 sets B) Snatch Pull to top of knee and hold x 6 sec: every 60 sec @ 85% x 5 minutes C) FS: every 45 sec x 8 sets: 1 rep @ 3RM from last Monday Skill A) 3 sets of 10 … [Read more...]

Strength: A) Pressing Jerk Balance: 4x5 light and fast B) Snatch: Every 60 sec x 2 sets: complete 1 rep @ 86%, rest 2 min, Every 60 sec x 2 sets: complete 1 rep @ 90%, rest 2 min, every 60 sec x 2 sets: complete 1 rep @ 94% C) CJ: Every 90 sec x 2 … [Read more...]

Strength: A1) Bench Press: 10,8,6,6 increase load such that your last 6 rep this week beat's last week A2) KB Alt Bent Row: 4x30 sec alternating AFAP Skill A) 12 min. Every 90 sec. - 2-5 MU as able + 1 negative MU (stay hollow) B) After … [Read more...]

Strength: A) Push Press: 5x5 @ 85% of 5 rep from last wee B) Split Jerk: 10 minutes to find 3 rep max from blocks, must use at least 5 sets C) BS @ Max Triple weight in FS from Monday complete the following: 3 Rounds: EMOM x 3 min: 100m sprint + 3 … [Read more...]

Strength: A) 2 Position Clean: Floor, Hang (knee): 10 minutes to find a max in the complex must start with an empty bar and complete a minimum of 5 sets B) EMOM x 10 min: odd min: 3 DL from 3in riser @ 75%-85%, drop every rep from the top even min: … [Read more...]

Strength: A) 3 Position Snatch: Floor, Hang, Hip: 12 minutes to find a max in the complex must start with an empty bar and must complete minumum of 6 sets B) EMOM x 8 min: odd min: Snatch High Pull (to sternum height with legs still extended): … [Read more...]