Complete In Order Strength: A) In 12 min. work to 3 rep Touch'n'go snatch B) CJ: warmup as needed then - Every 2 min. for 5 attempts - 1 CJ attempt.... work to your heaviest weight for the day Skill: A) 5 sets - 30 ft. HS walk + Max freestanding … [Read more...]

Complete In Order Strength: A) FS: 10 min. to find 1 rm *No belt... or knee wraps B) Accumulate the following, at a steady pace but not for time, split as desired -5 Legless rope climbs -60 band pull aparts Skill: A) 4 sets - 8 strict TTB + Max … [Read more...]

Complete in Order Strength: A) 12 min. working to max - Jerk dip + power jerk + 3 sec. OH hold B) 10 min. EMOM - 2 BS at a smooth/fast weight Skill: A) 3 attempts Max HS walk B) 3 sets -20 hollow rocks -10 GHD hip extensions Conditioning: 4 … [Read more...]

Complete in Order Strength: A) 12 min. Every 2 min. building as able - Clean pull to explode + Clean from 2"" off ground + FS B) DL: 6 sets working to smooth 6rm for the day Skill: A) 4 rounds at a steady pace -8 steps e/leg OH walking lunge w/ … [Read more...]

Complete In Order Strength: A) 10 min. To work to 3rm Jerk for the day B) Back Squat: 8 min. EMOM - 3 BS @75% Skill: A) 8 min. EMOM - 2-4 MU + 10 sec. hanging hollow hold at bottom Conditioning: 500m row for time rest 2:1 1000m row for … [Read more...]

Complete in Order Strength: A) Every 90 sec. for 9 sets - Full snatch + power snatch -footwork!! B) 12 min. EMOM E- 3 snatch grip RDL O- 3 smooth FS Skill: A) 10 min. EMOM - kip consistency 1- 20 sec. of Kipping pullups 2- 20 sec. of … [Read more...]

Complete In Order Strength: A) 10 min. to find 3 rep touch'n'go full clean B) 8 min. EMOM -75-90% of best clean -2 clean pull to explode + 6 sec. lowering after each rep Skill: A) 6 sets - 5 sec Arch hold + 3 hollow/arch swings + 5 perfect kipping … [Read more...]

Complete In Order Strength: A) Snatch pull + Snatch: all sets 1+1 In 10 min. work to a heavy set for the day... no misses B) Front Squats: In 10 min. Work to 3 rm for the day Skill: A) 5 sets -4 Hollow pushups + Max UB kipping HSPU *focus on … [Read more...]

Complete in order Strength: A) 10 min. EMOM - Work to max Power snatch B) 10 min to find max: Clean + 2 FS + jerk Skill: A) 5 sets of 10 Hollow/arch kips on rings + 5 sec. holl hold Conditioning:  For time 60 Bar over burpees 40 Alt. Pistols 20 … [Read more...]