Strength:A) Power Snatch + Snatch: Every 60 sec complete the complex and the prescribed percentage, TNG: 50/1+1, 55/1+1, 60/1+1, 65/1+1, 70/1+1, 75/1+1, 80/1+1, 85/1+1; if the 85% is a full snatch rather than a power that's fine but aim for power.B) … [Read more...]

Strength:A1) Snatch Recovery: 70-80/3*3 sets: DemoA2) On Toe Split Jerk: 40/5*3 sets: DemoSkill:Complete ME strict HSPU in 2 min, rest 60 sec, complete ME kipping HSPU in 2 min, rest 4-8 min; repeatConditioning20 min AMRAP:80 Cal Row70 KB Swings … [Read more...]

Strength:A) 15 min time cap starting at an empty bar. Work to max snatch in no more than 10 attempts; rest 2 min after time cap and drop 15% and complete 3 sets ME UB TNG reps, resting 45 sec between attempts.B) CJ: Starting with an empty bar, work … [Read more...]

Strength:A) Deadlift + Pause Deadlift @ 2in off the floor (no straps, pause 2 sec): 70-75/1+1*6 sets, rest as needed; rest 3 min; @ same weight compelte 1 DL every 20 sec x 5 min.B) FS: every 60 sec: 50/5, 60/3, 70/3, 80/2, 85/1, 90/1, 95/1, 100/1, … [Read more...]

Strength:A) From The Rack: Jerk every 60 sec: 50/5, 60/4, 70/3, 80/2, 85/1, 90+/1*3 sets; rest 3 min and complete part BB) Drop 50% from heaviest make and complete the following every 60 sec x 3 sets: Push Press + Power Jerk + Split Jerk: 6+3+1, all … [Read more...]

Strength:A) Snatch Pull + Snatch: Every 60 sec: 50/1+1, 60/1+1, 70/1+1, 80/1+1, 85/1+1, 90+/1+1*3 sets; rest 3 min; Drop 30% from heaviest made lift and complete 3 Rounds AFAP: 5 UB TNG Snatch + 10 TTBB) Clean and Jerk: every 60 sec: 50/2, 60/2, … [Read more...]

Strength:A1) Pressing Jerk Balance: 40/3*5 sets, initiate the movement with a press then continue into a jerk balance. Rest as neededA2) Weighted Plank x 45 sec x 5 sets, rest as neededSkill:Complete the following partition however not for time but … [Read more...]

Strength:A) 15 min time cap starting at an empty bar. Work to max snatch in no more than 10 attempts; rest 2 min after time cap and drop 15% and complete 10 reps AFAPB) CJ: Starting with an empty bar, work to maximal CJ in 12 min in 8 attempts. … [Read more...]

Strength:A) Deadlift Cluster: 3.2.1 x 4 sets @ 75%, rest 15 sec between the 3.2.1, rest 2 min between setsB) FS: Every 60 sec: 50/5, 60/4, 70/3, 80/2*3 sets (deload)Skill:A1) Bench Press: 3,3,2,2,1,1: add weight every other set to heavy single, rest … [Read more...]

Strength:A) From the ground: Power Jerk + Split Jerk + Jerk Grip OHS: 1+1+1 x 6 sets working to heavy set for the complexB) 5-4-3-2-1: Split Jerk from blocks + 10 burpees, add weight each: score is total weight lifted (in KG) minus the number of … [Read more...]

Strength:A) Snatch + Hang Snatch: 1+1 every 60 sec: Starting at 50% in 8 attempts work to heavy weight for the complex, THEN drop 15% and complete 1 rep every 20 sec x 8 repsB) Clean + Thruster: 3+1 every 90 sec starting at 50% of clean max in 6 … [Read more...]