Strength:nA) Jerk From Blocks 5x2 increase load each set to 2RM, you may drop each rep to blocks each timenB) 4 Rounds: 10 Shoulder to OH (135/95) + 40 DUnSkill:n3 Rounds:n3 min running clock:n30 Cal Airdyne AFAP (sprint!)nMax Distance HS Walk in … [Read more...]

Strength:A) Clean + Jerk: 3x2+1 @ 80%B) AMRAP in 8 min: 2 GTO (135/95) + 2 TTB, 4+4, 6+6, etc until time capSkill:5 Rounds:250m row12 Alt Pistols (6 e/l)Rest 90 secConditioning:AMRAP in 4 min:6 Hang Power Clean (115/75)6 Ring DipsRest 2 minAMRAP in 2 … [Read more...]

Strength:A) Snatch: 4x2 @ 80%, drop every repB) AMRAP in 12 min: Snatch 10 reps + 10 Bar-Facing Burpees; weights increase each round: Men: 65#, 95#, 115#, 135#, 165#, 185#, 205#, 225#; Women: 35#, 55#, 75#, 95#, 115#, 135#, 150#, 165#Skill:5 Rounds:5 … [Read more...]

Strength:A) In 8 min find 1RM CleanRest 90 secB) 1 set ME UB Cleans @ 50% of 1RMSkill:AMRAP in 4 min: 100ft Farmer Carry (50ft down and back with 70#/53# KB) + 6 Bar MURest 8 min; Repeat AMRAPConditioningAMRAP in 12 min:60 Burpees Over Bar30 OHS … [Read more...]

Strength:A) In 8 min find 3RM Hang Snatch Rest 90 secB) ME Full Snatch from ground @ 3RM Hang Snatch in 3 minSkill:EMOM x 8 min: Odd min: 5 Bench Press @ 70%; Even min: ME UB Ring DipsConditioning6 Rounds or as many rounds as possible (max of 6 … [Read more...]

Strength:A) Jerk (starting on ground): EMOM x 8 min: 40/10, 50/6, 60/5, 70/4, 80/3, 85/2, 90/1, 50/ME UB RepsSkill:A) EMOM x 16 min: Odd min: 3 DL (335/215), Even min: 8-10 UB C2B Pullups (if you fail before 8 stop but shoot for 8 each … [Read more...]

Strength:None, I know weird but it's full swing Open prep nowSkill:EMOM x 16 min: odd min: 3 FS from ground @ 90% of clean; even min: 8 UB HSPU (if you're not able to do 8 UB then at whatever number you break at that's the number you complete each … [Read more...]

Strength:A) EMOM x 8 min: Snatch: 40/10, 50/6, 60/5, 70/3, 80/2, 90/1, 95/1, 50/ME UB RepsB) EMOM x 12 min: Even min: 3 BS @ 80%, Odd min: 100m row for timeSkill:AMRAP in 3 min12 Alt KB Snatch (53/35)6 MURest 6 min, repeat AMRAP Conditioning:AMRAP in … [Read more...]

Strength:A) EMOM x 6 min: 3 OHS (ascend in weight each set, from rack) + 6 Box Over Jumps (24/20)B) Snatch Grip Deadlift: 115/3 TNG * 6 sets rest as neededSkill:EMOM x 12 min: Even min: 100m row + 10 alt pistols; Odd min: Max Distance HS Walk up to … [Read more...]

Strength:A) FS no time limit: 60/2, 70/2, 80/1, 85/1, 90/1, 95/1, 100+/1B) Snatch: 60/3, 70/2, 75/1, 80/1, 85/1, 90/1, 95/1, 100+/1C) CJ: 60/2, 70/2+1, 75/1, 80/1, 85/1, 90/1, 95/1, 100+/1Skill:A1) Strict Pullup weighted: 4x5, rest 90 secA2) Seated … [Read more...]