Complete in order: Strength: A) Split Jerk from rack/blocks: 8 sets building to a heavy double for the day *every 90 sec. B) BS: 5 sets of 3 building to max for the day *1st rep has 5 sec. pause in bottom Skill: A) UB Muscle Ups … [Read more...]

Complete in Order Strength: A) Work to 3rm Snatch Sotts in 5 min. B) 10 min. to find 1rm snatch for the day C) 10 min. to find Clean + 2 jerk max for the day Skill: A) 20 alt. candlestick roll to Pistol *every 5 reps perform 3 bar … [Read more...]

Complete in Order Strength: A) 6 sets of 3 single arm DB/KB bench press working to max B) 6 sets to find 3 rep weighted Chinup/suppinated grip Skill: A) 3 min. to accumulate max freestanding HS hold Conditioning - Community WOD: AMRAP 3: 5 … [Read more...]

Complete in Order: Strength: A) 10 min. EMOM - Squat Clean Thruster (Cluster) - you pick your jumps but weight must go up each min... do not fail until last min. B) Clean pulls: 6 sets of 3 @90% Skill A) 4 sets of 2 strict HSPU + 8-10 … [Read more...]

Complete in Order: Strength A) Snatch EMOM - Starting w/ 50% of your 1rm perfrom 1 rep adding 10/5# each minute... stop before failure!! B) FS: Every 90 sec: 6 sets building to heavy/smooth 2 rep for the day" Skill A) 4 sets as able - 20 ft. HS … [Read more...]

Rest Day … [Read more...]

Complete in Order Strength: A) 12 min. to find max Behind neck jerk + jerk B) FS: 11 min. EMOM - 2 smooth FS Skill: A) 8 sets -2 Hollow arch MU kips + 2-4 MU + 2 dips Conditioning: 15 min. AMRAP -21 UB wall balls (20/14) -15 pullups -9 Burpee … [Read more...]

Complete In Order Strength: A) Starting w/ empty bar... 11 min. clock to find max for complex -Clean + Hang clean + Jerk B) 8 total attempts to work to max Snatch + OHS for the day Skill: A) 4 rounds at a steady pace - 8 clapping/plyro pushup - 5 … [Read more...]

Complete in Order Strength: A) 12 min. to find max 3 pos. clean -Hip, Above knee, below knee B) 10 min. EMOM - 3 banded deadlifts Skill: A) 5 supersets -15 HSPU -20 banded tricep extensions Conditioning: 8 rounds for time -125m Row -12 hang … [Read more...]