Complete In Order Strength: A) In 12 min. Work to max 2 rep (not T'n'go) Snatch B) 7 min. Clock to find max Thruster from the ground Skill: A) 3 sets of max HS hold facing wall - work pulling legs off to freestanding if able Conditioning: -WZA … [Read more...]

Complete in Order Strength: A) 10 min. to find max 2 rep snatch from floor B) 10 min. to find max 2 rep clean and jerk Skill: A) 4 sets -8 russian KB swings -8 Alt. weighted pistols Conditioning: 5 rounds for time -12 Burpee Box overs … [Read more...]

Complete In Order Strength: A) Snatch grip Push Press + 1 OHS: Work to a heavy 2+1 for the day with no misses *try and beat last week B) BS: in 10 min. find max 1 rep BS w/5 sec. hold Skill: A) 25 candle stick rolls to feet together … [Read more...]

Complete In Order Strength: A) 10 min. to work to split Jerk max for the day w/ no misses *Hold catch of each jerk for 3 sec. hold B) FS: warmup then - 5 min. EMOM - 3 reps (no pause) at 85% of last weeks 5 sec. pause max Skill: A) 5 sets - try to … [Read more...]

Complete In Order Strength: A) 10 min. EMOM - 1 Hang (full) Clean + Jerk Dip *build as able in the 10 min. - no misses B) Clean pulls: 5 min. EMOM - 1 clean pull + 6 sec. return to the floor (return should trace perfect bar path) *heavy but … [Read more...]

Complete In Order Strength: A) 12 min. EMOM - Snatch w/ 2 sec. pause 1" below knee B)Front Squat: 4-5 sets working to a heavy/smooth double THEN 4 more sets of 2 at that weight *beat last week's number Skill: A) 5 sets - w/ towel b/n feet -8 kips … [Read more...]

Complete In Order Strength: A) In 12 min. Find max Snatch + 2 OHS B) 12 min. EMOM -work to 2 rep Thruster max from the ground Skill: A) 4 sets... -5 kipping CTB (no butterfly) -3 Hollow/arch kips -5 butterfly CTB -3 kips -5 … [Read more...]

Complete In Order Strength: A) Snatch grip Push Press + 1 OHS: Work to a heavy 2+1 for the day with no misses B) BS: in 10 min. find max 3 rep BS w/ 3 sec. paues on first rep *Then 3 sets of 3 (no pause) at 85% of todays max Skill: A) 4 sets on … [Read more...]

Complete In Order Strength: A) 10 sets working to max- 2 FS + 1 Split Jerk *no misses *focus on footwork B) FS: in 10 min. find 1rm w/ 5sec. pause in the bottom Skill: A) 6 sets -1 wall walk + 30 ft. HS walk Conditioning: 4 rounds: -600m Run + 15 … [Read more...]

Complete In Order Strength: A) Clean Pull + Clean: Every 2 min. Working to a heavy double for the day *don't fail B) Deadlifts: 10 min. EMOM -Burpee Box overs + 4 deadlifts *pick challenging but smooth DL weight *practice setting up for DL … [Read more...]

Complete In Order Strength: A) Hang Snatch: 12 min. EMOM - 2 reps from the Hang working to a heavy double for the day B) Front Squat: 4-5 sets working to a heavy/smooth double THEN 4 more sets of 2 at that weight Skill: A) 5 sets - Rest 1:1 1 min. … [Read more...]