Strength: A) Jerk from rack: 8 sets of 2 working to heavy double rest 2 min B) Every 30 sec complete 1 Power Jerk @ 90% of heavy double but from the ground x 6 sets B) BS: every 60 sec: 60/1, 70/1, 75/1, 80/1, 85/1, 90/1, 95/1, 90/1, 85/2, 80/3, … [Read more...]

Strength: A) Blocks: Clean: 6 sets of 2 working to heavy double rest 2 min B) Hang Clean x 1 rep @ 95% of heavy double every 30 sec x 3 min B) Banded Deadlift: 8x4 @ 40% + band tension, rest 45 sec Skill A) Spend 3-5 min. working wrist … [Read more...]

Strength: A) Snatch: Blocks @ knee: 7 sets of 2 working to heavy double rest 90 sec B) Hang Snatch x 1 rep @ heavy double weight every 30 sec x 4 min B) FS every 90 sec: 60/3, 70/3, 80/2, 85/3, 90/2, 85/3, 90/2, 85/3 C) Push Press: 8 min to establish … [Read more...]

Strength: A) Snatch: every 90 sec: 60/3, 70/3, 75/2, 80/2, 85/1*6 sets B) Clean + Jerk: every 90 sec: 60/3+3, 70/3+3, 75/3+1, 75/1+3, 80/2+1, 80/1+2, 85/1+1*2 sets C) FS: every 2 min: 60/3, 70/3, 80/3, 85/3*3 sets Skill A) 7 min EMOM - 3-5 MU with … [Read more...]

Strength: A) Hang Clean, no feet movement: [50/5, 55/5, 60/5] x 3 sets *rest 45 sec between the three percentages, rest 3 min between sets Skill 5 rounds - 10 barbell thrusters (45/35) - Max -1 UB Bar MU (come down before failure/rip) Rest 1:1 6 … [Read more...]

Strength: A) Jerk from rack: no time domain: 60/2, 70/2, 75/2, 80/2, 85/1, 80/2, 88/1, 80/2, 90/1 B) BS: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1, 80/3*3 sets + 4 Lateral Jumps over stick, stick is at knee height *complete the squats + the jump AFAP, rest … [Read more...]

Strength: A) Blocks Below Knee: Clean + FS (no time domain): 60/3+3, 70/3+3, 75/2+2, 80/2+2, 85/1+2*3 sets B) 4in deficit deadlift: 8x2 @ 75% Skill 4-6 super sets as able- no time but move with purpose a) 4-6 Strict HSPU b) 20 ft. HS walk c) 4-6 … [Read more...]

Strength: A) Blocks below knee: Snatch Pull + Snatch (no time domain): 60/2, 65/2, 70/2, 75/2, 80/1*3 sets B) FS: 60/3, 70/3, 80/2, 85/2, 90/2*3 sets C) Push Press: 6x3 @ 85% of 3RM from last week Skill 16 min. perform in succession 4 Min tabata - … [Read more...]

Happy July 4th! If you're like me and you plan to spend time with friends and family today feel free to postpone the workout to tomorrow BUT if you want to get it done before relaxing all day by all means! Strength: A) Snatch up to heavy single … [Read more...]

Strength: A) Snatch the following weights (all must be full squat) and reps AFAP jumping over the bar each rep, rest 2-3 min between weight changes: 40/5, 50/5, 55/5, 60/5, 65/5, 70/5 *fastest way to move a barbell at light weight for speed is no … [Read more...]

Strength: A) BN Jerk: 60/3*3 sets, 70/2*3 sets, 80/2*3 sets, 85/1*3 sets *on the last rep of the last set of each percentage hold the bar OH x 15 sec totaling 4 OH holds with increasing load B) BS: every 90 sec complete the following percentages + … [Read more...]