Complete in Order Strength: A) 12 min. Every 90 sec. - building -1 clean + FS + Jerk B) Find 10 sec. Pause FS Skill: A) Accumulate 20 Wallwalks + 1 HSPU facing wall Conditioning: 11 min. AMRAP -20 Power snatches (75/55#) -30 Alt. Pistols -20 … [Read more...]

Complete in Order Strength: A) 12 min. EMOM E-6 behind the neck strict press building as able O-6 strict chinups (supinated grip) B) OHS:APRE Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps of 10rm Set 4-Adjust weight dependent on reps in … [Read more...]

Complete in Order Strength: A)1 Pause behind the neck Jerk + 1 pause Jerk *come to a dead stop in bottom of jerk dip -8 sets building to heavy set for the day B) BS: APRE Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps of 10rm Set 4-Adjust … [Read more...]

Complete in Order Strength: A) Clean From Blocks above knee: 1 Clean pull to explode + 1 Clean = 1 Every 90 sec. 8 sets building to best for the day B) DL: APRE - Double overhand/clean grip Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps … [Read more...]

Complete in Order Strength: A) Snatch from blocks above the knee: 1 Snatch Pull to explode + 1 Snatch =1 EMOM: -8 sets of 2 building to best set for the day B) FS: APRE Set 1-50% of 10rm/12 Set 2-75% of 10rm/10 Set 3-Max Reps of 10rm Set 4-Adjust … [Read more...]

Perform in Order: Skill: for time -- 21 strict pull ups, 9 push ups, 15 strict pull ups, 15 push ups, 9 strict pull ups, 21 push ups Scale level II: same Scale level III: kipping pull ups Conditioning: 1 mile assault bike (rest 3 minutes) x3 sets … [Read more...]

This week we are publishing our Premium Competition and Masters Programs on the blog! If you follow the blog consistently you'll see the increased amount of detail and direction. Complete in Order Strength: A) Non-heaving snatch balance: 20-40/3*4 … [Read more...]

Perform in Order: Strength: take 10 minutes to work to 80% snatch, then 10x1 EMOM @ 80% Skill: none Conditioning: 100 power snatches (75) -- every break = 400m run Scale level III: every break = 200m run … [Read more...]

This week we are publishing our Premium Competition and Masters Programs on the blog! If you follow the blog consistently you'll see the increased amount of detail and direction. Complete in Order Strength: 10 min. alt EMOM E-5 push press building … [Read more...]