Strength:A1) Jerk Drops: Bar on back, extend onto toes, drop into split, recover, bar never leaves your back: 80/3, 90/3, 100/3, 110/3; no restA2) KB Swings x 20, Russian AHAP, rest 2 min x 4 setsSkill:A1) Bench Press: 4x4, rest 90 secA2) BN Snatch … [Read more...]

Strength:A) Snatch: Every 90 sec: 60/2, 70/2, 80/2, 85/1, 90/1 THEN 80/1*8 sets every 30 secB) Clean only: All multi reps should be done touch and go, every 90 sec: 60/3, 70/3, 80/2, 85/2, 90/1, 92/1, THEN 80/1 every 30 sec x 8 minC) Jumping BS: … [Read more...]

Strength:A) Power Jerk: work up to 3 rep TNG max in 8 min. Rest 2 min. 1 Split Jerk @ 3rep weight + 6 Box Over Jumps (24/20) every 60 sec x 6 minB) FS: Every 60 sec: 60/2, 70/2, 80/2, 85/1*6 setsSkill:HSPU Clusters: 2.8.2.ME (the sets of 2 are … [Read more...]

Strength:A) DL: 3 reps touch and go @ 75% + 6-8 TTB every 90 sec x 8 setsSkill:A1) Strict Pullups x 10 x 4 sets, weight as able, rest 90 secA2) 5 Pushup walkovers x 4 sets, rest 90 sec: In pushup position, shuffle hand laterally onto a 45# rubber … [Read more...]

Strength:A) Hang Snatch: Find Max Triple in 8 min, no straps allowed. Rest 2 min. Every 30 sec x 4 min: 1 Snatch (floor) @ 3RM Hang Snatch weightB) Clean + Jerk: 1+2: Find max in complex in 12 min, 2nd jerk must be touch and go off your chest. … [Read more...]

Strength:A) Press From Jerk: 5,4,3,2,1, rest as neededB) Good Morning x 8 x 4 set, rest as neededSkill:4 x 100ft HS Walk, use partner as able. If capable stop @ 30,60,90 ft descend to tripod then return to HS and continueConditioningAMRAP in 25 … [Read more...]

Strength:A) 3 Position Snatch (Hip, Hang, Floor): in 12 min Find max in complex, no straps allowedB) 3 Rep TNG Clean, no straps, in 8 min find max in complex; no rest into Every 30 x 8 min: 1 clean @ 3RMC) BS: Every 90 sec: 85/2*6 setsSkill:A1) 30 … [Read more...]

Strength:A) Jerk From Rack: EMOM x 12 min: 1 rep to heavy single, ascend in weight each minute; immediately into 3 STO @ 60% of single + 6 Box Jumps (30/24) x 5 rounds every 90 secB) FS: Every 60 sec: 60/5, 70/3, 80/2, 90/1, 75/5, 85/3, 95/1Skill:A1) … [Read more...]

Strength:A) DL: Starting at 185/135 work to 5 rep heavy DL touch and go in only 5 attempts inside 10 min.Skill:4 Rounds: 12 Alt Double KB Front Rack Step Up (53/35, 20"/16"), 400m runConditioning:3 Rounds:30 Cal Airdyne 10 GTO (135/95)Rest 1:1 … [Read more...]

Strength:A) Snatch with pause @ knee: in 8 min find 3RM, rest 2 min, then 3x1 snatch with pause @ knee @ 3RM every 45 secB) Clean x 1 + FS x 3 + Jerk x 1: Find max in complex in 10 min then complete 1 CJ every 45 sec @ max weight x 3 setsC) BS: Every … [Read more...]

Strength:A) Blocks: Snatch: 3 sets of 3 @ 75%B) Blocks: CJ: 3 sets of 2 @ 75%Skill:A) 3 sets of 6-8 MU, roll a towel up and squeeze it between your feet for every rep. If the towel falls the rep does not count. Rest as needed. *this will help with … [Read more...]