Complete in order Strength: A) 5 sets of 5 - Weighted Ring pushups B) 5 sets 10 - KB bent rows, hold last rep on chest for 5 sec. hold Skill: A) 4 sets for quality - 3 hollow pushups +3 strict HSPU + 6 kipping HSPU Conditioning - Community … [Read more...]

Complete In Order Strength: A) In 12 min. Work to max hang snatch + full snatch B) Take 4-5 sets to work to 80% of max C&J THEN... every 45 sec for 8 sets - 1 C&J at 80% *you must jerk Skill: A) Accumualte 20 Bar MU AFAP *any break = 2 … [Read more...]

Complete In Order Strength: A) FS: 12 min. to find 3 - first 2 reps have 1 sec. pause at bottom B) 5 supersets E- 5 Rope pullups O- 10 parellette pushups Skill: A) 4 sets - 50 ft. HS walk *every 10 ft. Stop for 2 sec count and … [Read more...]

Complete in order Strength: A) BN jerk + Jerk - 10 min. to work to max for the day B) 8 min. EMOM - 3 FS @ 80% of monday's 3rm Skill: A) Death by ring Dip Conditioning: 3 rounds for time 30 wallballs (20/14) 20 HRPU 70 DU *Don't worm the … [Read more...]

Complete In Order Strength: A) Jerk Dip + Jerk: in 10 min. find heavy set for the day B) BS: 11 min. to work to 2 rep max BS w/ 3 sec. pause first rep Skill: A) 4 sets of 4 Hollow/arch kips + 2 Ring MU w/ towel b/n feet Conditioning: 15 min. … [Read more...]

Complete in Order: Strength: A) 10 min. to find max - one full clean w/ a 3 sec. pause below the knee B) 4 min. AMRAP -10 UB DL at a weight you can do UB -6 burpee box overs Skill: A) 70 pushup position shoulder taps *don't twist when instigating … [Read more...]

Complete In Order Strength: A) 3 pos. clean - Above knee, below knee, 1" off ground -max for complex in 11 min. B) Deadlifts from 3" deficit - Warmup to a smooth single and perform 6 reps AFAP Skill: A) 6 min. Every :30 sec. -3 Hollow/arch kips + … [Read more...]

Complete in Order: Strength: A) 10 min. to find max - Snatch pull to explode + Hang snatch (above knee) + hang snatch (below the knee) B) Find 3 rm FS Skill: A) 3 rounds - at a steady pace, not for time -8 strict pullup -10 alt. pistols -20 ft. … [Read more...]

Complete In Order Strength: A) Snatch pull to explode + Snatch + OHS: Build to a heavy set in 10 min. then 2 sets at same weight B) Front Squats: Build to heavy double for the day, rest 90 sec. and perfrom double for second set Skill: A) Death by … [Read more...]