Strength:A) Power Snatch: 4 sets of 2 @ 70% B) Power Clean + Power Jerk: 3 sets of 2 @ 70%Skill:A1) Bench Press: 5x3 increase to heavy 3 repA2) DB Bent Row: 5x8Conditioning:AMRAP in 16 min:50 Cal Assault Bike40 Pullups30 Deadlifts (275/185)20 Burpee … [Read more...]

Strength:A) Deadlift: 3 sets of 2 TNG @ 85%-90%B) 1 1/4 Front Squat: 4 sets of 2 @ 65%-70%Skill:5 Rounds:1 Legless Rope Climb (or max hold legless)Rest 30 sec3 Regular Rope ClimbsRest 90 secConditioning:5 Rounds:6 OHS (135/95)6 TTB6 Burpee Box Jumps … [Read more...]

Strength:A) Push Press: 5 attempts to 1RMB) FS: 60/2, 70/2, 80/2, 85/2, 90/1*2 setsSkill:NoneConditioning:Complete the following AFAP BUT after every 60 sec of work complete 2 min of rest10 down to 1Alt KB Hang Snatch (44/26), start on the opposite … [Read more...]

Strength:A) Clean and Jerk: 7 made lifts starting at 60% to work to heavy single. 1 miss allowed. After second miss drop your current weight down 10% and complete the rest of your reps. EMOM x 8 min: 8 TNG Power Snatch (75/55) + 6 Burpee Over … [Read more...]

Strength:A) Snatch: 8 made lifts starting at 60% to work to heavy single. 1 miss allowed. After second miss drop your current weight down 10% and complete the rest of your reps.B) BS: 60/3, 70/3, 80/3, 85/3, 90/1*2 setsSkill:3 Rounds:30 sec ME Bar … [Read more...]

Strength:A) Blocks @ 3in off the ground: Clean + FS: 80-85/1+2*3 setsB) Clean Pull pause at knee: 100/2*3 setsSkill:8 Rounds:20 sec Max Strcit Chinups10 sec rest20 sec Max GHD Situps10 sec rest*attempt for all rounds to be the same … [Read more...]

Strength:A) Blocks @ 3in off the ground: Snatch Pull + Snatch: 75-80/2+1*4 setsB) Pause BS (pause 2 sec): 60/2*4 setsSkill:A1) 20 Ring Dips in as few sets as possible x 3 setsA2) Pendllay Row: 3x15Conditioning:AMRAP in 8 min:50 Wall Ball (20/14)30 … [Read more...]

Strength:A) 10 minutes to work to 3RM BN Push Press + 1 BN Jerk, minimum of 4 attemptsB) FS: 60/2, 70/2, 80/2, 85/2, 88/2*4 setsSkill:6 Rounds with a 90 sec running clock followed by a 90 sec rest20 Cal Assault BikeME C2B Pullups in remaining … [Read more...]

Strength:A) Hang Clean directly into a Jerk, no pause at the top of the clean: 10 min to work to max in minimum of 4 attempts. Film this and post to instagram. I want to see how yall look accomplishing this.B) Deadlift: 5 sets of 3 use steel, not … [Read more...]

Strength:A) Hang Snatch + TNG Snatch: 10 min to work to max in minimum of 5 attemptsB) BS: 60/3, 70/3, 80/3, 85/3*3 setsSkill:20 TTB + 7MURest 30 sec15 TTB + 5 MUrest 30 sec10 TTB + 3 MUConditioning:Every 2 min x 20 min20 Cal Row10 Alt Pistols … [Read more...]